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Beef vs. Juice — In-Depth Nutrition Comparison

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What are the differences between beef and juice?

  • Beef is higher in vitamin B12, selenium, iron, phosphorus, zinc, and vitamin B6, yet juice is higher in vitamin B1 and vitamin C.
  • Beef's daily need coverage for vitamin B12 is 175% more.
  • The amount of cholesterol in juice is lower.
  • The glycemic index of beef is lower.

We used Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Beverages, Orange juice drink types in this article.

Infographic

Beef vs Juice 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.
Beef
Beef
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
Juice
Juice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 3.7% 4.1% 6% 0.55% 1.7% 0.26% 0.91% 0%
Contains more MagnesiumMagnesium +366.7%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +738.1%
Contains more IronIron +2663.6%
Contains more CopperCopper +438.9%
Contains more ZincZinc +18400%
Contains more PhosphorusPhosphorus +6375%
Contains more ManganeseManganese +28.6%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -96.3%

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
Beef
9
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% 0.67% 5% 1.5% 19% 92% 108% 29% 154% 526% 4% 5.3% 41%
Juice
Juice
2
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 50% 0.67% 0.4% 0% 95% 99% 94% 3.6% 115% 0% 0% 3% 0%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +15.2%
Contains more Vitamin B5Vitamin B5 +701.7%
Contains more Vitamin B6Vitamin B6 +33.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +75%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +413.5%
~equal in Vitamin A ~2µg
~equal in Vitamin B2 ~0.43mg

All nutrients comparison - raw data values

Nutrient Beef Juice DV% diff.
Vitamin B12 4.21µg 0µg 175%
Protein 27.55g 0.2g 55%
Selenium 25.4µg 0µg 46%
Iron 3.04mg 0.11mg 37%
Phosphorus 259mg 4mg 36%
Zinc 3.7mg 0.02mg 33%
Cholesterol 85mg 0mg 28%
Vitamin B1 0.074mg 0.38mg 26%
Vitamin C 0mg 15mg 17%
Choline 75.6mg 14%
Vitamin B6 0.669mg 0.5mg 13%
Saturated fat 2.595g 0g 12%
Fats 6.54g 0g 10%
Potassium 352mg 42mg 9%
Copper 0.097mg 0.018mg 9%
Vitamin B5 0.481mg 0.06mg 8%
Monounsaturated fat 2.734g 0.01g 7%
Calories 169kcal 54kcal 6%
Vitamin B3 5.76mg 5mg 5%
Carbs 0g 13.41g 4%
Polyunsaturated fat 0.532g 0.01g 3%
Magnesium 14mg 3mg 3%
Vitamin E 0.25mg 0.02mg 2%
Sodium 54mg 2mg 2%
Vitamin B2 0.4mg 0.43mg 2%
Vitamin D 0.1µg 1%
Fiber 0g 0.2g 1%
Calcium 13mg 2mg 1%
Vitamin K 1.6µg 0µg 1%
Folate 7µg 4µg 1%
Net carbs 0g 13.21g N/A
Vitamin D 3IU 0%
Sugar 0g 9.36g N/A
Vitamin A 2µg 2µg 0%
Manganese 0.009mg 0.007mg 0%
Trans fat 0.375g 0g N/A
Tryptophan 0.359mg 0%
Threonine 1.534mg 0%
Isoleucine 1.52mg 0%
Leucine 2.833mg 0%
Lysine 3.178mg 0%
Methionine 0.871mg 0%
Phenylalanine 1.299mg 0%
Valine 1.603mg 0%
Histidine 1.244mg 0%
Omega-3 - EPA 0.002g 0g N/A
Omega-3 - DHA 0.002g 0g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0.011g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.349g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
3
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Juice
Juice
2
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 g
Contains more ProteinProtein +13675%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +31.2%
~equal in Other ~0.19g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
2
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 g
Juice
Juice
1
50% 50%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.01 g
Contains more Mono. FatMonounsaturated fat +27240%
Contains more Poly. FatPolyunsaturated fat +5220%
Contains less Sat. FatSaturated fat -100%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/nutrients
  2. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/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.