Beef Ground 95% Lean Meat / 5% FatvsKale Raw
ðŊWhen to Eat What
Goal-based picks for Beef Ground 95% Lean Meat / 5% Fat vs Kale Raw
Go with Kale Raw at just 35 kcal per 100g â 74% fewer calories.
Beef Ground 95% Lean Meat / 5% Fat will keep you satisfied longer with 21.4g protein, 5g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Kale Raw has both iron (1.6mg) and vitamin C (93mg) â 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) â the better pick for muscle growth and recovery.
Kale Raw provides 254mg of calcium per 100g â a much better source for bone health.
Kale Raw delivers 93mg of vitamin C per 100g â great for immune function and skin health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Beef Ground 95% Lean Meat / 5% Fat | Kale Raw | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 137kcal7% | 35kcal2% | +102kcal |
| Protein | 21g43% | 2.9g6% | +18g |
| Total Fat | 5.0g6% | 1.5g2% | +3.5g |
| Saturated Fat | 2.2g11% | â | â |
| Trans Fat | 0.22g | â | â |
| Cholesterol | 62mg21% | â | â |
| Carbohydrates | 0g0% | 4.4g2% | <0.1g |
| Dietary Fiber | 0g0% | 4.1g15% | <0.1g |
| Sugars | 0g | â | â |
| âĻVitamins | |||
| Vitamin A | 4.0mcg0% | 241mcg27% | <0.1mcg |
| Vitamin C | 0mg0% | 93mg104% | <0.1mg |
| Vitamin D | 0.10mcg1% | â | â |
| Vitamin E | 0.17mg1% | 0.66mg4% | <0.1mg |
| Vitamin K | 0.30mcg0% | 390mcg325% | <0.1mcg |
| Vitamin B6 | 0.39mg23% | 0.15mg9% | +0.25mg |
| Vitamin B12 | 2.2mcg93% | â | â |
| Folate | 5.0mcg1% | 62mcg16% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 0.11mg9% | <0.1mg |
| Riboflavin (B2) | 0.15mg12% | 0.35mg27% | <0.1mg |
| Niacin (B3) | 5.5mg34% | 1.2mg7% | +4.3mg |
| ðķMinerals | |||
| Sodium | 66mg3% | 53mg2% | +13mg |
| Calcium | 9.0mg1% | 254mg20% | <0.1mg |
| Iron | 2.4mg13% | 1.6mg9% | +0.78mg |
| Potassium | 346mg7% | 348mg7% | <0.1mg |
| Phosphorus | 198mg16% | 55mg4% | +143mg |
| Magnesium | 22mg5% | 33mg8% | <0.1mg |
| Zinc | 5.1mg46% | 0.39mg4% | +4.7mg |
| Copper | <0.1mg9% | <0.1mg6% | +<0.1mg |
| Manganese | <0.1mg0% | 0.92mg40% | <0.1mg |
| Selenium | 17mcg32% | â | â |
ðŽNutritional Analysis
Calories: Kale Raw is significantly lower in calories at just 35 kcal per 100g compared to 137 kcal for Beef Ground 95% Lean Meat / 5% Fat â that's 291% fewer calories, making Kale Raw the better choice for calorie-conscious diets.
Protein: Beef Ground 95% Lean Meat / 5% Fat provides more protein with 21.4g versus 2.92g 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 1.49g per 100g), but the combination of fat and protein makes it more satiating â dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Kale Raw: 93.4mg vs 0mg), Vitamin K (Kale Raw: 390mcg vs 0.3mcg), Vitamin A (Kale Raw: 241mcg vs 4mcg).
Key Minerals: Notable mineral differences include Manganese (Kale Raw: 0.92mg vs 0.01mg), Calcium (Kale Raw: 254mg vs 9mg), Zinc (Beef Ground 95% Lean Meat / 5% Fat: 5.09mg vs 0.39mg).
Diet Suitability: Both fit a low-carb or keto diet. Beef Ground 95% Lean Meat / 5% Fat fits a high-protein diet. Kale Raw fits a low-fat diet. Both fit a low-sodium diet.