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  6. Beefsteak raw vs. Arugula

Beefsteak raw vs. Arugula — In-Depth Nutrition Comparison

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Summary of differences between beefsteak raw and arugula

  • Beefsteak raw has more vitamin B12, selenium, zinc, vitamin B6, vitamin B3, and phosphorus; however, arugula is higher in vitamin K, vitamin A, and folate.
  • Beefsteak raw covers your daily need for vitamin B12, 112% more than arugula.
  • The glycemic index of arugula is higher.

These are the specific foods used in this comparison Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Arugula, raw.

Infographic

Beefsteak raw vs Arugula 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more IronIron +37%
Contains more ZincZinc +1027.7%
Contains more PhosphorusPhosphorus +323.1%
Contains more SeleniumSelenium +9200%
Contains more MagnesiumMagnesium +88%
Contains more CalciumCalcium +3100%
Contains less SodiumSodium -50.9%
~equal in Potassium ~369mg
~equal in Copper ~0.076mg

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
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% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +70.5%
Contains more Vitamin B2Vitamin B2 +111.6%
Contains more Vitamin B3Vitamin B3 +1555.1%
Contains more Vitamin B6Vitamin B6 +643.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5850%
Contains more Vitamin KVitamin K +7140%
Contains more FolateFolate +3133.3%

All nutrients comparison - raw data values

Nutrient Beefsteak raw Arugula DV% diff.
Vitamin B12 2.69µg 0µg 112%
Vitamin K 1.5µg 108.6µg 89%
Selenium 27.9µg 0.3µg 50%
Zinc 5.3mg 0.47mg 44%
Protein 21.38g 2.58g 38%
Vitamin B6 0.543mg 0.073mg 36%
Vitamin B3 5.048mg 0.305mg 30%
Folate 3µg 97µg 24%
Phosphorus 220mg 52mg 24%
Cholesterol 67mg 0mg 22%
Vitamin C 0mg 15mg 17%
Calcium 5mg 160mg 16%
Manganese 0.321mg 14%
Vitamin A 2µg 119µg 13%
Vitamin B5 0.437mg 9%
Saturated fat 1.875g 0.086g 8%
Iron 2mg 1.46mg 7%
Fats 5.36g 0.66g 7%
Vitamin B2 0.182mg 0.086mg 7%
Monounsaturated fat 2.354g 0.049g 6%
Fiber 0g 1.6g 6%
Calories 134kcal 25kcal 5%
Magnesium 25mg 47mg 5%
Vitamin E 0.43mg 3%
Vitamin B1 0.075mg 0.044mg 3%
Choline 15.3mg 3%
Vitamin D 0.1µg 0µg 1%
Carbs 0g 3.65g 1%
Polyunsaturated fat 0.189g 0.319g 1%
Sodium 55mg 27mg 1%
Net carbs 0g 2.05g N/A
Vitamin D 3IU 0IU 0%
Potassium 375mg 369mg 0%
Sugar 0g 2.05g N/A
Copper 0.079mg 0.076mg 0%
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0%
Threonine 1.099mg 0%
Isoleucine 1.09mg 0%
Leucine 2.011mg 0%
Lysine 2.247mg 0%
Methionine 0.621mg 0%
Phenylalanine 0.931mg 0%
Valine 1.152mg 0%
Histidine 0.868mg 0%
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +728.7%
Contains more FatsFats +712.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +25.8%
Contains more OtherOther +324.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +4704.1%
Contains less Sat. FatSaturated fat -95.4%
Contains more Poly. FatPolyunsaturated fat +68.8%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.