Spinach vs. Beef — In-Depth Nutrition Comparison
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A recap on differences between spinach and beef
- Spinach is higher in vitamin K, vitamin A, manganese, and folate, yet beef is higher in vitamin B12, selenium, vitamin B3, vitamin B6, and phosphorus.
- Spinach covers your daily vitamin K needs 410% more than beef.
- Spinach contains 262 times more vitamin A than beef. While spinach contains 524µg of vitamin A, beef contains only 2µg.
- The glycemic index of beef is lower.
Food varieties used in this article are Spinach, cooked, boiled, drained, without salt and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +521.4% |
| Contains more CalciumCalcium | +946.2% |
| Contains more PotassiumPotassium | +32.4% |
| Contains more IronIron | +17.4% |
| Contains more CopperCopper | +79.4% |
| Contains more ManganeseManganese | +10288.9% |
| Contains more ZincZinc | +386.8% |
| Contains more PhosphorusPhosphorus | +362.5% |
| Contains less SodiumSodium | -22.9% |
| Contains more SeleniumSelenium | +1593.3% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +26100% |
| Contains more Vitamin EVitamin E | +732% |
| Contains more Vitamin B1Vitamin B1 | +28.4% |
| Contains more Vitamin KVitamin K | +30750% |
| Contains more FolateFolate | +1985.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +69.5% |
| Contains more Vitamin B3Vitamin B3 | +1075.5% |
| Contains more Vitamin B5Vitamin B5 | +231.7% |
| Contains more Vitamin B6Vitamin B6 | +176.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +283.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +38.8% |
| Contains more OtherOther | +805% |
| Contains more ProteinProtein | +827.6% |
| Contains more FatsFats | +2415.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.3% |
| Contains more Mono. FatMonounsaturated fat | +45466.7% |
| Contains more Poly. FatPolyunsaturated fat | +388.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 493.6µg | 1.6µg | 410% |
| Vitamin B12 | 0µg | 4.21µg | 175% |
| Vitamin A | 524µg | 2µg | 58% |
| Protein | 2.97g | 27.55g | 49% |
| Selenium | 1.5µg | 25.4µg | 43% |
| Manganese | 0.935mg | 0.009mg | 40% |
| Folate | 146µg | 7µg | 35% |
| Vitamin B6 | 0.242mg | 0.669mg | 33% |
| Vitamin B3 | 0.49mg | 5.76mg | 33% |
| Phosphorus | 56mg | 259mg | 29% |
| Cholesterol | 0mg | 85mg | 28% |
| Zinc | 0.76mg | 3.7mg | 27% |
| Magnesium | 87mg | 14mg | 17% |
| Vitamin B2 | 0.236mg | 0.4mg | 13% |
| Calcium | 136mg | 13mg | 12% |
| Saturated fat | 0.043g | 2.595g | 12% |
| Vitamin E | 2.08mg | 0.25mg | 12% |
| Vitamin C | 9.8mg | 0mg | 11% |
| Choline | 19.7mg | 75.6mg | 10% |
| Fiber | 2.4g | 0g | 10% |
| Fats | 0.26g | 6.54g | 10% |
| Copper | 0.174mg | 0.097mg | 9% |
| Monounsaturated fat | 0.006g | 2.734g | 7% |
| Calories | 23kcal | 169kcal | 7% |
| Vitamin B5 | 0.145mg | 0.481mg | 7% |
| Iron | 3.57mg | 3.04mg | 7% |
| Potassium | 466mg | 352mg | 3% |
| Polyunsaturated fat | 0.109g | 0.532g | 3% |
| Vitamin B1 | 0.095mg | 0.074mg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Sodium | 70mg | 54mg | 1% |
| Carbs | 3.75g | 0g | 1% |
| Net carbs | 1.35g | 0g | N/A |
| Vitamin D | 0IU | 3IU | 0% |
| Sugar | 0.43g | 0g | N/A |
| Trans fat | 0g | 0.375g | N/A |
| Tryptophan | 0.04mg | 0.359mg | 0% |
| Threonine | 0.127mg | 1.534mg | 0% |
| Isoleucine | 0.152mg | 1.52mg | 0% |
| Leucine | 0.231mg | 2.833mg | 0% |
| Lysine | 0.182mg | 3.178mg | 0% |
| Methionine | 0.055mg | 0.871mg | 0% |
| Phenylalanine | 0.134mg | 1.299mg | 0% |
| Valine | 0.168mg | 1.603mg | 0% |
| Histidine | 0.066mg | 1.244mg | 0% |
| Omega-3 - EPA | 0g | 0.002g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
| Omega-3 - ALA | 0.013g | N/A | |
| Omega-3 - DPA | 0g | 0.011g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.017g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 0.349g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
135%
76%
Minerals Daily Need Coverage Score
52%
55%
Comparison summary
Which food is lower in Cholesterol?
Spinach is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated fat?
Spinach is lower in Saturated fat (difference - 2.552g)
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food is lower in Sugar?
Beef is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Beef contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Beef is lower in glycemic index (difference - 32)
Which food is cheaper?
Beef is cheaper (difference - $0.2)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.