Raw Beef vs. Spinach
Nutrition comparison of Raw Beef and Spinach
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:
- Both spinach and raw beef are high in potassium.
- Raw beef has more niacin, pantothenic acid and Vitamin B12, however, spinach contains more folate.
- Raw beef is an excellent source of protein.
- Spinach has signficantly less trans fat than raw beef.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
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.
For macronutrient ratios, raw beef is much lighter in protein, much lighter in carbs and much heavier in fat compared to spinach per calorie. Raw beef has a macronutrient ratio of 18:0:82 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Spinach | |
|---|---|---|
| Protein | 18% | 39% |
| Carbohydrates | ~ | 49% |
| Fat | 82% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
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.
dietary fiber
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.
sugar
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.
Protein
protein
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.
Fat
saturated fat
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.
trans 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.
cholesterol
Spinach has less cholesterol than raw beef - raw beef has 78mg of cholesterol per 100 grams and spinach does not contain significant amounts.
Vitamins
Vitamin C
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.
Vitamin A
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.
Vitamin D
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.
Vitamin E
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.
Vitamin K
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.
The B Vitamins
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 | ~ |
Minerals
calcium
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.
iron
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.
potassium
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.
Omega-3 and Omega-6
omega 3s
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 |
omega 6s
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 |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Raw Beef or Spinach .
Raw Beef g
()
|
Daily Values (%) |
Spinach g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does spinach or raw beef contain more calories in 100 grams?Raw beef is high in calories and spinach has 90% less calories than raw beef - spinach has 23 calories in 100g and raw beef has 332 calories.
Is spinach or raw beef better for protein?
Raw beef is a fantastic source of protein and it has 400% more protein than spinach - spinach has 2.9g of protein per 100 grams and raw beef has 14.4g of protein.
Does spinach or raw beef have more carbohydrates?
By weight, both spinach and raw beef are low in carbohydrates - spinach has 3.6g of carbs for 100g and raw beef has no carbs..
Does spinach or raw beef contain more calcium?
Spinach is a rich source of calcium and it has 310% more calcium than raw beef - spinach has 99mg of calcium in 100 grams and raw beef has 24mg of calcium.
Does spinach or raw beef contain more potassium?
Both spinach and raw beef are high in potassium. Spinach has 160% more potassium than raw beef - spinach has 558mg of potassium in 100 grams and raw beef has 218mg of potassium.