Beef vs. Spinach

Nutrition comparison of Cooked Beef and Spinach


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked beef versus spinach (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in beef and spinach:

  • Both spinach and beef are high in iron and potassium.
  • Beef has more niacin, pantothenic acid and Vitamin B12, however, spinach contains more folate.
  • Beef is an excellent source of protein.
  • Spinach is a great source of dietary fiber.
  • Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
Detailed nutritional comparison of beef and spinach is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Beef src
Image of Spinach src

Calories and Carbs

calories

Beef is high in calories and spinach has 92% less calories than beef - spinach has 23 calories per 100 grams and beef has 277 calories.

Beef Spinach
Protein 38% 40%
Carbohydrates ~ 49%
Fat 62% 10%
Alcohol ~ ~

carbohydrates

Both spinach and beef are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and beef does not contain significant amounts.

dietary fiber

Spinach is a great source of dietary fiber and it has more dietary fiber than beef - spinach has 2.2g of dietary fiber per 100 grams and beef does not contain significant amounts.

sugar

Spinach and beef contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and beef does not contain significant amounts.



Protein

protein

Beef is an excellent source of protein and it has 787% more protein than spinach - spinach has 2.9g of protein per 100 grams and beef has 25.4g of protein.

Fat

saturated fat

Beef is high in saturated fat and spinach has 99% less saturated fat than beef - spinach has 0.06g of saturated fat per 100 grams and beef has 7.3g of saturated fat.

trans fat

Spinach has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and spinach does not contain significant amounts.

cholesterol

Spinach has less cholesterol than beef - beef has 88mg 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 beef - spinach has 28.1mg of Vitamin C per 100 grams and beef does not contain significant amounts.

Vitamin A

Spinach is an excellent source of Vitamin A and it has 155 times more Vitamin A than beef - spinach has 469ug of Vitamin A per 100 grams and beef has 3ug of Vitamin A.

Vitamin D

Beef and spinach contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and spinach does not contain significant amounts.

Vitamin E

Spinach has 15 times more Vitamin E than beef - spinach has 2mg of Vitamin E per 100 grams and beef has 0.12mg of Vitamin E.

Vitamin K

Spinach is an excellent source of Vitamin K and it has 159 times more Vitamin K than beef - spinach has 482.9ug of Vitamin K per 100 grams and beef has 3ug of Vitamin K.

The B Vitamins

Beef has more niacin, pantothenic acid and Vitamin B12, however, spinach contains more folate. Both beef and spinach contain significant amounts of thiamin, riboflavin and Vitamin B6.

Beef Spinach
Thiamin 0.051 MG 0.078 MG
Riboflavin 0.176 MG 0.189 MG
Niacin 4.537 MG 0.724 MG
Pantothenic acid 0.658 MG 0.065 MG
Vitamin B6 0.336 MG 0.195 MG
Folate 11 UG 194 UG
Vitamin B12 2.9 UG ~

Minerals

calcium

Spinach is an excellent source of calcium and it has 183% more calcium than beef - spinach has 99mg of calcium per 100 grams and beef has 35mg of calcium.

iron

Both spinach and beef are high in iron. Spinach has 20% more iron than beef - spinach has 2.7mg of iron per 100 grams and beef has 2.3mg of iron.

potassium

Both spinach and beef are high in potassium. Spinach has 103% more potassium than beef - spinach has 558mg of potassium per 100 grams and beef has 275mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than beef per 100 grams.

Beef Spinach
alpha linoleic acid 0.056 G 0.138 G
Total 0.056 G 0.138 G

omega 6s

Comparing omega-6 fatty acids, beef has more linoleic acid than spinach per 100 grams.

Beef Spinach
other omega 6 0.012 G ~
linoleic acid 0.39 G 0.026 G
Total 0.402 G 0.026 G



Customize your serving size


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.

Note: The specific food items compared are: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Spinach (Spinach, raw) .

Cooked Beef g

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