Beef sirloin vs. Ground beef — Health Impact and Nutrition Comparison

by Jack Yacoubian | Last updated on April 18, 2023

Medically reviewed by Arpi Gasparyan

Summary

Beef sirloin is lower in calories and fats. Sirloin is richer in proteins, phosphorus, potassium, and vitamins B3 and B6. In comparison, ground beef is richer in iron and vitamin B12. Fatty ground beef increases the risks of cardiovascular disease. Ground beef is cheaper.

Table of contents

Introduction

General differences

Price

Taste

Nutritional content comparison

Calories

Carbs and glycemic index

Protein

Fats

Minerals

Vitamins

Health impacts

Gastrointestinal infections

Anemia

Cardiovascular health

References

Introduction

This article is a comparison between beef sirloin and ground beef. Both of them are derived from different parts of the meat.
Sirloin is a steak cut derived from the beef's rear back. In comparison, ground beef can be made from most cuts of beef.

In this article, we will compare cooked forms of both. The sirloin is a trimmed 0' fat cut, and the ground beef is 70/30 ground.

We will compare them based on some of their general differences, nutritional content, and health impacts.

General differences

Well, one of the main differences is the texture. Ground beef is ground meat, and sirloin is a full-cut beef steak.
This aspect is essential, considering how we can use these cuts. We can prepare different dishes for ground beef, such as lasagna, bolognese pasta, burrito, tacos, burger patty, and many other dishes. In comparison, sirloin, since it's a steak cut, we can do barbeque and steak and cut them into cubes in soups.

Price

Ground beef is more often prepared by different types of cuts available in the beef, so relatively it's a cheaper cut compared to sirloin.

Taste

Since it's 70/30, ground beef has a fattier taste than sirloin. The taste also depends on herbs, spices, and other aromatics often used while preparing these meats.

Nutritional content comparison

This section will compare 100g of each in cooked forms.

Calories

Ground beef is higher in calories compared to sirloin. This is primarily due to the higher fat profile of ground beef.
Sirloin contains 177 calories, and ground beef contains 241 calories.

Carbs and glycemic index

They have negligible carbs, and their glycemic index is 0.

Protein

Sirloin is richer in protein compared to ground beef. Sirloin contains 30g of protein, whereas ground beef contains 24g.

Fats

The difference in their fat profile is very significant. Ground beef contains 15g of fats, and sirloin contains 5g. In addition, ground beef contains higher amounts of saturated fats and dietary cholesterol.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Beef sirloin

Saturated Fat: Sat. Fat 1.915 g

Monounsaturated Fat: Mono. Fat 2.006 g

Polyunsaturated fat: Poly. Fat 0.185 g

Ground beef

Saturated Fat: Sat. Fat 6.073 g

Monounsaturated Fat: Mono. Fat 7.322 g

Polyunsaturated fat: Poly. Fat 0.408 g

Contains less Sat. FatSaturated Fat

-68.5%

Contains more Mono. FatMonounsaturated Fat	+265%
Contains more Poly. FatPolyunsaturated fat	+120.5%

Minerals

Their mineral profile is similar to a certain extent. The difference is between phosphorus and potassium, higher in sirloin, and iron, higher in ground beef.

Below we can visualize their mineral content.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Beef sirloin

Ground beef

Contains more MagnesiumMagnesium	+58.8%
Contains more PotassiumPotassium	+70.1%
Contains more PhosphorusPhosphorus	+52.4%
Contains less SodiumSodium	-9.6%
Contains more ManganeseManganese	+22.2%
Contains more SeleniumSelenium	+103.7%

Contains more CalciumCalcium	+50%
Contains more IronIron	+18.2%

~equal in Copper ~0.079mg

~equal in Zinc ~5.84mg

Vitamins

Sirloin is richer in vitamins B3 and B6. In comparison, ground beef is richer in vitamin B12.

Most of these vitamins are near their daily recommended values, and the vitamin B12 amount in ground beef is 3x the RDV.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Beef sirloin

Ground beef

Contains more Vitamin EVitamin E	+225%
Contains more Vitamin B1Vitamin B1	+72.5%
Contains more Vitamin B3Vitamin B3	+123.6%
Contains more Vitamin B5Vitamin B5	+18.6%
Contains more Vitamin B6Vitamin B6	+119%
Contains more FolateFolate	+42.9%
Contains more CholineCholine	+60.2%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B12Vitamin B12	+69.4%
Contains more Vitamin KVitamin K	+107.1%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.171mg

Health impacts

Both are derivatives of beef meat, so they have common health impacts. However, due to their nutritional profiles, some differences exist between them.

If you are looking for a substitute for ground meat, you can read this article comparing ground turkey and ground beef.

Gastrointestinal infections

Since ground beef gets exposed to many leftovers in the grinder/mincer and gets mixed, we can have the presence of Ecoli, which can cause gastrointestinal infections. In severe cases, this Ecoli can cause HUS hemolytic uremic syndrome.
It is always recommended not to eat burgers or ground meat in uncooked (medium or rare) forms. Cook thoroughly to prevent any gastrointestinal infections. (1)

Since the inside is not exposed to the outer environment, Sirloin can be eaten medium.

Anemia

Section reviewed by gastroenterologist Arpi Gasparyan

Ground beef is richer in vitamin B12, and consumption of vitamin B12 is linked with decreased risks of megaloblastic anemia. In addition, it is richer in iron, decreasing the risks of iron deficiency anemia. (2)(3)

Noting that sirloin is also rich in vitamin B12 and iron.

Overall red meat consumption is associated with decreased risks of iron deficiency and megaloblastic anemias.

It is vital to add red meat to your diet in moderate amounts.

Cardiovascular health

Ground beef is higher in saturated fats, which are associated with increased cardiovascular disease risks. (4)

If you are further interested in the negative impacts of red meat, you can read this article.

References

Author name: Jack Yacoubian

Education: Haigazian Medical University

Last updated: April 18, 2023

Medically reviewed by Arpi Gasparyan

Infographic

Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Beef sirloin

Protein: 30.8 g

Fats: 5.03 g

Carbs: 0 g

Water: 63.58 g

Other: 0.59 g

Ground beef

Protein: 23.87 g

Fats: 15.37 g

Carbs: 0 g

Water: 58.37 g

Other: 2.39 g

Contains more ProteinProtein

+29%

Contains more FatsFats	+205.6%
Contains more OtherOther	+305.1%

~equal in Carbs ~0g

~equal in Water ~58.37g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Cholesterol
Lower in Sodium
Lower in Saturated Fat
Lower in price
Lower in Sugar	Equal
Lower in Glycemic Index	Equal
Rich in minerals	Equal
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Calories	177kcal	241kcal
Protein	30.8g	23.87g
Fats	5.03g	15.37g
Cholesterol	81mg	88mg
Vitamin D		2IU
Magnesium	27mg	17mg
Calcium	22mg	33mg
Potassium	410mg	241mg
Iron	1.92mg	2.27mg
Copper	0.085mg	0.079mg
Zinc	5.7mg	5.84mg
Phosphorus	253mg	166mg
Sodium	66mg	73mg
Vitamin A	0IU	9IU
Vitamin A	0µg	3µg
Vitamin E	0.39mg	0.12mg
Manganese	0.011mg	0.009mg
Selenium	38.9µg	19.1µg
Vitamin B1	0.088mg	0.051mg
Vitamin B2	0.163mg	0.171mg
Vitamin B3	9.001mg	4.026mg
Vitamin B5	0.607mg	0.512mg
Vitamin B6	0.681mg	0.311mg
Vitamin B12	1.47µg	2.49µg
Vitamin K	1.4µg	2.9µg
Folate	10µg	7µg
Trans Fat		1.173g
Choline	117.3mg	73.2mg
Saturated Fat	1.915g	6.073g
Monounsaturated Fat	2.006g	7.322g
Polyunsaturated fat	0.185g	0.408g
Tryptophan	0.202mg	0.121mg
Threonine	1.23mg	0.923mg
Isoleucine	1.401mg	1.055mg
Leucine	2.45mg	1.861mg
Lysine	2.603mg	1.976mg
Methionine	0.802mg	0.614mg
Phenylalanine	1.217mg	0.931mg
Valine	1.528mg	1.172mg
Histidine	0.983mg	0.775mg
Omega-6 - Gamma-linoleic acid		0.008g

Which food is preferable for your diet?

Low Calories diet

Low Fats diet

Low Carbs diet

Low Glycemic Index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet	Equal
Low Glycemic Index diet	Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).

Vitamins Daily Need Coverage Score

53%

46%

Minerals Daily Need Coverage Score

65%

50%

Comparison summary

Which food is lower in Cholesterol?

Beef sirloin is lower in Cholesterol (difference - 7mg)

Which food contains less Sodium?

Beef sirloin contains less Sodium (difference - 7mg)

Which food is lower in Saturated Fat?

Beef sirloin is lower in Saturated Fat (difference - 4.158g)

Which food is cheaper?

Beef sirloin is cheaper (difference - $2)

Which food contains less Sugar?

The foods are relatively equal in Sugar (0 g)

Which food is lower in glycemic index?

The foods have equal glycemic indexes (0)

Which food is richer in minerals?

It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

Which food is richer in vitamins?

It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.