These are just some of the reasons why kale is called the ‘beef’ of a plant-based diet. So far, so good for you. So, the numbers for spinach for iron versus beef may not be correct for all beef products, and liver is known to be one of the richest sources of iron.

In fact, it even has more of some incredibly important nutrients per calorie than beef.

I found the levels of zinc particularly interesting.

Beef vs Chicken meat - In-Depth Nutrition Comparison. Therefore, spinach has 1.23 mg more iron than Kale, raw. Moreover, kale contains more iron per calorie than red meat. Advertisement - Continue Reading Below. Per calorie, kale has more iron than beef. Here are 10 vegetables high in iron (or rather 10 non-heme sources of iron): 1. Kale contains more calcium per calorie than milk (90 grams per serving) and is also better absorbed by the body than dairy. With that in mind, check out these 8 delicious foods that have more iron than a serving of beef. And kale also packs in a huge amount of vitamin A, vitamin C, and vitamin K, plus potassium, manganese, calcium, and copper – just like beef. Getty Images. But because nonheme iron doesn’t absorb as well as heme, you need to maximize the iron a serving of spinach provides.

Why kale and not meat? In fact, there are tons of plant-based foods that pack more iron than a steak. A more important question to ask is whether current protein recommendations are flawed? In terms of iron percentage this is 84 % more iron. Cooking kale does not diminish its nutrient content. That works out to about 32 mg per day for women ages 31 to 50, and 14 mg per day for women over 50. Popeye pumped iron … Collard greens. Cooked spinach delivers significantly more iron than raw.

14 Plant-Based Foods with More Iron than Meat Spinach The highest content of iron in the food items under the general description or type of kale, is Kale, scotch, raw with 3 mg of iron per 100g. Comparing with Kale, raw, in 100g contains 1.47 mg of iron. In terms of iron percentage this is 11 % more iron.

A cup of kale also contains a tremendous amount of bone-healthy Vitamin K, as well as several other Foundation Supplements such as Vitamin C, manganese, Vitamin B6, copper, and calcium.

Beef has more iron than many other foods and the type of iron it contains – called heme iron – is well absorbed by the body. Kidney Beans 3. It's not hard to get iron in your diet if you're a vegetarian. The beef had the most by far, but lentils had much more than the chicken. Kale has more iron than beef. However, other well informed nutritional experts disagree. 3. Kale does, indeed, have more iron per calorie than beef, but you would need to eat around 600g of boiled kale to match the amount in a 200g burger. As a percentage of the RDA this is 11 %.

4. Similar to broccoli, one cup of cooked kale contains over 1 mg of iron. Comparing spinach with Kale, scotch, raw; Kale, scotch, raw has 0.3 mg more iron than spinach. Calcium: Dairy and beef both contain calcium, but the U.S. still has some of the highest rates of bone loss and osteoporosis in the world. Leaves of kale enhance the taste of your salads, while also making them more nutritious. Cool facts about kale. Iron: Despite the myth that vegetarians are anemic, the number of non-vegetarians with iron-deficiencies is on the rise. They are very easy to cook and used to spice up pastas, soups, stews and more.

This leafy vegetable has more calcium than a container of milk and more vitamin C than an orange.

Gram per gram in this study, beef liver has 9 times more iron than spinach. Vegetables High In Iron. One cup of raw spinach has .81 milligrams of iron, while the same amount of broccoli has .66 mg. Kale has .24 mg, and brussels sprouts have 1.2 mg per cup, even more than the cup of raw spinach. While each meat source does have a decent amount of minerals, I still think it’s pretty clear that lentils are more well-rounded and nutritious. Another leafy green, kale contains more iron per calorie than beef.

Spinach. Good luck with that. Its green leaves have abundant iron, and it should preferably be part of your routine diet. Calcium: Dairy and beef both contain calcium, but the U.S. still has some of the highest rates of bone loss and osteoporosis in the world.

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