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.
Detailed nutritional comparison of raw 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: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Raw Beef src
Image of Spinach src

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 .

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

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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.