Beef Ground 95% Lean Meat / 5% FatvsSpinach
🎯When to Eat What
Goal-based picks for Beef Ground 95% Lean Meat / 5% Fat vs Spinach
Go with Spinach at just 23 kcal per 100g — 83% fewer calories.
Beef Ground 95% Lean Meat / 5% Fat will keep you satisfied longer with 21.4g protein, 5g fat — fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Spinach has both iron (2.71mg) and vitamin C (28mg) — vitamin C can boost iron absorption by up to 6x, making this a naturally efficient pairing.
Beef Ground 95% Lean Meat / 5% Fat packs 21.4g of protein per 100g (62% of calories from protein) — the better pick for muscle growth and recovery.
Spinach is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Spinach provides 558mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Beef Ground 95% Lean Meat / 5% Fat | Spinach | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 137kcal7% | 23kcal1% | +114kcal |
| Protein | 21g43% | 2.9g6% | +19g |
| Total Fat | 5.0g6% | 0.39g1% | +4.6g |
| Saturated Fat | 2.2g11% | <0.1g0% | +2.1g |
| Trans Fat | 0.22g | 0g | +0.22g |
| Cholesterol | 62mg21% | 0mg0% | +62mg |
| Carbohydrates | 0g0% | 3.6g1% | <0.1g |
| Dietary Fiber | 0g0% | 2.2g8% | <0.1g |
| Sugars | 0g | 0.42g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 4.0mcg0% | 469mcg52% | <0.1mcg |
| Vitamin C | 0mg0% | 28mg31% | <0.1mg |
| Vitamin D | 0.10mcg1% | 0mcg0% | +0.10mcg |
| Vitamin E | 0.17mg1% | 2.0mg14% | <0.1mg |
| Vitamin K | 0.30mcg0% | 483mcg403% | <0.1mcg |
| Vitamin B6 | 0.39mg23% | 0.20mg11% | +0.20mg |
| Vitamin B12 | 2.2mcg93% | 0mcg0% | +2.2mcg |
| Folate | 5.0mcg1% | 194mcg49% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg7% | <0.1mg |
| Riboflavin (B2) | 0.15mg12% | 0.19mg15% | <0.1mg |
| Niacin (B3) | 5.5mg34% | 0.72mg5% | +4.8mg |
| 🔶Minerals | |||
| Sodium | 66mg3% | 79mg3% | <0.1mg |
| Calcium | 9.0mg1% | 99mg8% | <0.1mg |
| Iron | 2.4mg13% | 2.7mg15% | <0.1mg |
| Potassium | 346mg7% | 558mg12% | <0.1mg |
| Phosphorus | 198mg16% | 49mg4% | +149mg |
| Magnesium | 22mg5% | 79mg19% | <0.1mg |
| Zinc | 5.1mg46% | 0.53mg5% | +4.6mg |
| Copper | <0.1mg9% | 0.13mg14% | <0.1mg |
| Manganese | <0.1mg0% | 0.90mg39% | <0.1mg |
| Selenium | 17mcg32% | 1.0mcg2% | +16mcg |
🔬Nutritional Analysis
Calories: Spinach is significantly lower in calories at just 23 kcal per 100g compared to 137 kcal for Beef Ground 95% Lean Meat / 5% Fat — that's 496% fewer calories, making Spinach the better choice for calorie-conscious diets.
Protein: Beef Ground 95% Lean Meat / 5% Fat provides more protein with 21.4g versus 2.86g per 100g. In terms of protein-to-calorie efficiency, Beef Ground 95% Lean Meat / 5% Fat offers better value for building and maintaining muscle.
Fat: Beef Ground 95% Lean Meat / 5% Fat has more fat (5g vs 0.39g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance. Spinach has less saturated fat (0.063g vs 2.18g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Spinach: 28.1mg vs 0mg), Vitamin D (Beef Ground 95% Lean Meat / 5% Fat: 0.1mcg vs 0mcg), Vitamin K (Spinach: 483mcg vs 0.3mcg).
Key Minerals: Notable mineral differences include Manganese (Spinach: 0.897mg vs 0.01mg), Selenium (Beef Ground 95% Lean Meat / 5% Fat: 17.4mcg vs 1mcg), Calcium (Spinach: 99mg vs 9mg).
Diet Suitability: Both fit a low-carb or keto diet. Beef Ground 95% Lean Meat / 5% Fat fits a high-protein diet. Spinach fits a low-fat diet. Both fit a low-sodium diet.