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Veal vs. Spinach raw — In-Depth Nutrition Comparison

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Significant differences between veal and spinach raw

  • Veal has more vitamin B12, vitamin B3, zinc, and phosphorus; however, spinach raw is richer in vitamin K, vitamin A, folate, manganese, and vitamin C.
  • Spinach raw covers your daily vitamin K needs 401% more than veal.
  • Spinach raw contains less cholesterol.
  • Spinach raw has a higher glycemic index. The glycemic index of spinach raw is 32, while the glycemic index of veal is 0.

Specific food types used in this comparison are Veal, ground, cooked, broiled and Spinach, raw.

Infographic

Veal vs Spinach raw infographic
Infographic link

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.
Veal
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 5.1% 30% 37% 34% 106% 93% 11% 4.6% 75%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more ZincZinc +630.2%
Contains more PhosphorusPhosphorus +342.9%
Contains more SeleniumSelenium +1270%
Contains more MagnesiumMagnesium +229.2%
Contains more CalciumCalcium +482.4%
Contains more PotassiumPotassium +65.6%
Contains more IronIron +173.7%
Contains more CopperCopper +26.2%
Contains more ManganeseManganese +2462.9%
~equal in Sodium ~79mg

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.
Veal
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3% 0% 18% 62% 151% 70% 90% 159% 3% 8.3% 52%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B3Vitamin B3 +1009.1%
Contains more Vitamin B5Vitamin B5 +1684.6%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +392.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1253.3%
Contains more Vitamin B1Vitamin B1 +11.4%
Contains more Vitamin KVitamin K +40141.7%
Contains more FolateFolate +1663.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Veal
2
24% 8% 67%
Protein: 24.38 g
Fats: 7.56 g
Carbs: 0 g
Water: 66.76 g
Other: 1.3 g
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +752.4%
Contains more FatsFats +1838.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +36.9%
Contains more OtherOther +32.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Veal
2
47% 44% 9%
Saturated fat: Sat. Fat 3.04 g
Monounsaturated fat: Mono. Fat 2.84 g
Polyunsaturated fat: Poly. Fat 0.55 g
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +28300%
Contains more Poly. FatPolyunsaturated fat +233.3%
Contains less Sat. FatSaturated fat -97.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Veal Spinach raw
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Veal Spinach raw DV% diff.
Vitamin K 1.2µg 482.9µg 401%
Vitamin B12 1.27µg 0µg 53%
Vitamin A 0µg 469µg 52%
Folate 11µg 194µg 46%
Vitamin B3 8.03mg 0.724mg 46%
Protein 24.38g 2.86g 43%
Manganese 0.035mg 0.897mg 37%
Cholesterol 103mg 0mg 34%
Vitamin C 0mg 28.1mg 31%
Zinc 3.87mg 0.53mg 30%
Phosphorus 217mg 49mg 24%
Selenium 13.7µg 1µg 23%
Iron 0.99mg 2.71mg 22%
Vitamin B5 1.16mg 0.065mg 22%
Vitamin B6 0.39mg 0.195mg 15%
Saturated fat 3.04g 0.063g 14%
Choline 95mg 19.3mg 14%
Magnesium 24mg 79mg 13%
Vitamin E 0.15mg 2.03mg 13%
Fats 7.56g 0.39g 11%
Fiber 0g 2.2g 9%
Calcium 17mg 99mg 8%
Potassium 337mg 558mg 7%
Monounsaturated fat 2.84g 0.01g 7%
Calories 172kcal 23kcal 7%
Vitamin B2 0.27mg 0.189mg 6%
Polyunsaturated fat 0.55g 0.165g 3%
Copper 0.103mg 0.13mg 3%
Vitamin B1 0.07mg 0.078mg 1%
Carbs 0g 3.63g 1%
Net carbs 0g 1.43g N/A
Sugar 0g 0.42g N/A
Sodium 83mg 79mg 0%
Tryptophan 0.247mg 0.039mg 0%
Threonine 1.065mg 0.122mg 0%
Isoleucine 1.201mg 0.147mg 0%
Leucine 1.94mg 0.223mg 0%
Lysine 2.009mg 0.174mg 0%
Methionine 0.569mg 0.053mg 0%
Phenylalanine 0.984mg 0.129mg 0%
Valine 1.347mg 0.161mg 0%
Histidine 0.885mg 0.064mg 0%
Fructose 0.15g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veal Spinach raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
47%
Veal
137%
Spinach raw
Minerals Daily Need Coverage Score
41%
Veal
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Veal
Veal is lower in Sugar (difference - 0.42g)
Which food is lower in glycemic index?
Veal
Veal is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 103mg)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 2.977g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $2)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Veal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175291/nutrients
  2. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.