Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw beef
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and spinach:
Raw beef is high in calories and spinach has 93% less calories than raw beef - spinach has 23 calories per 100 grams and raw beef has 332 calories.
Raw Beef | Spinach | |
---|---|---|
Protein | 18% | 40% |
Carbohydrates | ~ | 49% |
Fat | 82% | 10% |
Alcohol | ~ | ~ |
Both spinach and raw beef are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and raw beef does not contain significant amounts.
Spinach is a great source of dietary fiber and it has more dietary fiber than raw beef - spinach has 2.2g of dietary fiber per 100 grams and raw beef does not contain significant amounts.
Spinach and raw beef contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and raw beef does not contain significant amounts.
Raw beef is an excellent source of protein and it has 402% more protein than spinach - spinach has 2.9g of protein per 100 grams and raw beef has 14.4g of protein.
Raw beef is high in saturated fat and spinach has 99% less saturated fat than raw beef - spinach has 0.06g of saturated fat per 100 grams and raw beef has 11.8g of saturated fat.
Spinach has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and spinach does not contain significant amounts.
Spinach has less cholesterol than raw beef - raw beef has 78mg of cholesterol per 100 grams and spinach does not contain significant amounts.
Spinach is an excellent source of Vitamin C and it has more Vitamin C than raw beef - spinach has 28.1mg of Vitamin C per 100 grams and raw beef does not contain significant amounts.
Spinach is an excellent source of Vitamin A and it has 116 times more Vitamin A than raw beef - spinach has 469ug of Vitamin A per 100 grams and raw beef has 4ug of Vitamin A.
Raw beef and spinach contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and spinach does not contain significant amounts.
Spinach has 10 times more Vitamin E than raw beef - spinach has 2mg of Vitamin E per 100 grams and raw beef has 0.17mg of Vitamin E.
Spinach is an excellent source of Vitamin K and it has 165 times more Vitamin K than raw beef - spinach has 482.9ug of Vitamin K per 100 grams and raw beef has 2.9ug of Vitamin K.
Raw beef has more niacin, pantothenic acid and Vitamin B12, however, spinach contains more folate. Both raw beef and spinach contain significant amounts of thiamin, riboflavin and Vitamin B6.
Raw Beef | Spinach | |
---|---|---|
Thiamin | 0.044 MG | 0.078 MG |
Riboflavin | 0.151 MG | 0.189 MG |
Niacin | 3.382 MG | 0.724 MG |
Pantothenic acid | 0.395 MG | 0.065 MG |
Vitamin B6 | 0.278 MG | 0.195 MG |
Folate | 9 UG | 194 UG |
Vitamin B12 | 2.07 UG | ~ |
Spinach is an excellent source of calcium and it has 313% more calcium than raw beef - spinach has 99mg of calcium per 100 grams and raw beef has 24mg of calcium.
Spinach is a great source of iron and it has 65% more iron than raw beef - spinach has 2.7mg of iron per 100 grams and raw beef has 1.6mg of iron.
Both spinach and raw beef are high in potassium. Spinach has 156% more potassium than raw beef - spinach has 558mg of potassium per 100 grams and raw beef has 218mg of potassium.
For omega-3 fatty acids, both raw beef and spinach contain significant amounts of alpha linoleic acid (ALA).
Raw Beef | Spinach | |
---|---|---|
alpha linoleic acid | 0.084 G | 0.138 G |
Total | 0.084 G | 0.138 G |
Comparing omega-6 fatty acids, raw beef has more linoleic acid than spinach per 100 grams.
Raw Beef | Spinach | |
---|---|---|
other omega 6 | 0.019 G | ~ |
linoleic acid | 0.577 G | 0.026 G |
Total | 0.596 G | 0.026 G |
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Raw Beef g
()
|
Daily Values (%) |
Spinach g
()
|
|||||
---|---|---|---|---|---|---|---|
KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
G % |
|
5% | carbohydrates | 5% |
|
G % | |
G % |
|
5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
|
5% | total fat | 5% |
|
G % | |
G % |
|
5% | saturated fat | 5% |
|
G % | |
G | 5% | monounsaturated fat | 5% | G | |||
G | 5% | polyunsaturated fat | 5% | G | |||
G | 5% | trans fat | 5% | G | |||
MG | 5% | cholesterol | 5% | MG | |||
MG % |
|
5% | sodium | 5% |
|
MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
MG % |
|
5% | calcium | 5% |
|
MG % | |
MG % |
|
5% | iron | 5% |
|
MG % | |
MG % |
|
5% | magnesium | 5% |
|
MG % | |
MG % |
|
5% | potassium | 5% |
|
MG % | |
MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
G % |
|
5% | protein | 5% |
|
G % | |
UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
|
5% | choline | 5% |
|
MG % | |
MG % |
|
5% | chlorine | 5% |
|
MG % | |
UG % |
|
5% | chromium | 5% |
|
UG % | |
MG % |
|
5% | copper | 5% |
|
MG % | |
UG % |
|
5% | fluoride | 5% |
|
UG % | |
UG % |
|
5% | iodine | 5% |
|
UG % | |
MG % |
|
5% | manganese | 5% |
|
MG % | |
UG % |
|
5% | molybdenum | 5% |
|
UG % | |
MG % |
|
5% | phosphorus | 5% |
|
MG % | |
UG % |
|
5% | selenium | 5% |
|
UG % | |
MG % |
|
5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||