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  6. Beef sirloin vs. Rye bread

Beef sirloin vs. Rye bread — In-Depth Nutrition Comparison

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What are the main differences between beef sirloin and rye bread?

  • Beef sirloin is richer in vitamin B12, vitamin B6, zinc, and vitamin B3, yet rye bread is richer in manganese, vitamin B1, folate, and fiber.
  • Beef sirloin's daily need coverage for vitamin B12 is 61% higher.
  • Beef sirloin has a lower glycemic index than rye bread.

We used Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled and Bread, rye types in this comparison.

Infographic

Beef sirloin vs Rye bread infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 6.6% 36% 72% 28% 155% 108% 8.6% 1.4% 212%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 22% 15% 106% 62% 31% 54% 79% 107% 169%
Contains more PotassiumPotassium +147%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +102.4%
Contains less SodiumSodium -89.1%
Contains more SeleniumSelenium +25.9%
Contains more MagnesiumMagnesium +48.1%
Contains more CalciumCalcium +231.8%
Contains more IronIron +47.4%
Contains more CopperCopper +118.8%
Contains more ManganeseManganese +7390.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 7.8% 0% 22% 38% 169% 36% 157% 184% 3.5% 7.5% 64%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0% 6.6% 0% 109% 77% 71% 26% 17% 0% 3% 83% 8%
Contains more Vitamin EVitamin E +18.2%
Contains more Vitamin B3Vitamin B3 +136.6%
Contains more Vitamin B5Vitamin B5 +38%
Contains more Vitamin B6Vitamin B6 +808%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +16.7%
Contains more CholineCholine +703.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +393.2%
Contains more Vitamin B2Vitamin B2 +105.5%
Contains more FolateFolate +1000%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beef sirloin Rye bread DV% diff.
Vitamin B12 1.47µg 0µg 61%
Vitamin B6 0.681mg 0.075mg 47%
Protein 30.8g 8.5g 45%
Zinc 5.7mg 1.14mg 41%
Manganese 0.011mg 0.824mg 35%
Vitamin B3 9.001mg 3.805mg 32%
Vitamin B1 0.088mg 0.434mg 29%
Cholesterol 81mg 0mg 27%
Folate 10µg 110µg 25%
Fiber 0g 5.8g 23%
Sodium 66mg 603mg 23%
Choline 117.3mg 14.6mg 19%
Phosphorus 253mg 125mg 18%
Carbs 0g 48.3g 16%
Selenium 38.9µg 30.9µg 15%
Vitamin B2 0.163mg 0.335mg 13%
Iron 1.92mg 2.83mg 11%
Copper 0.085mg 0.186mg 11%
Potassium 410mg 166mg 7%
Saturated fat 1.915g 0.626g 6%
Calcium 22mg 73mg 5%
Polyunsaturated fat 0.185g 0.799g 4%
Calories 177kcal 259kcal 4%
Vitamin B5 0.607mg 0.44mg 3%
Magnesium 27mg 40mg 3%
Fats 5.03g 3.3g 3%
Monounsaturated fat 2.006g 1.311g 2%
Vitamin C 0mg 0.4mg 0%
Net carbs 0g 42.5g N/A
Sugar 0g 3.85g N/A
Vitamin E 0.39mg 0.33mg 0%
Vitamin K 1.4µg 1.2µg 0%
Tryptophan 0.202mg 0.096mg 0%
Threonine 1.23mg 0.255mg 0%
Isoleucine 1.401mg 0.319mg 0%
Leucine 2.45mg 0.579mg 0%
Lysine 2.603mg 0.233mg 0%
Methionine 0.802mg 0.139mg 0%
Phenylalanine 1.217mg 0.411mg 0%
Valine 1.528mg 0.379mg 0%
Histidine 0.983mg 0.182mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
31% 5% 64%
Protein: 30.8 g
Fats: 5.03 g
Carbs: 0 g
Water: 63.58 g
Other: 0.59 g
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 g
Contains more ProteinProtein +262.4%
Contains more FatsFats +52.4%
Contains more WaterWater +70.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +340.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
47% 49% 5%
Saturated fat: Sat. Fat 1.915 g
Monounsaturated fat: Mono. Fat 2.006 g
Polyunsaturated fat: Poly. Fat 0.185 g
23% 48% 29%
Saturated fat: Sat. Fat 0.626 g
Monounsaturated fat: Mono. Fat 1.311 g
Polyunsaturated fat: Poly. Fat 0.799 g
Contains more Mono. FatMonounsaturated fat +53%
Contains less Sat. FatSaturated fat -67.3%
Contains more Poly. FatPolyunsaturated fat +331.9%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beef sirloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168636/nutrients
  2. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.