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  6. Beefsteak raw vs. Basil

Beefsteak raw vs. Basil — In-Depth Nutrition Comparison

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How are beefsteak raw and basil different?

  • Beefsteak raw is richer in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, and phosphorus, while basil is higher in vitamin K, vitamin A, and copper.
  • Basil covers your daily need for vitamin K, 344% more than beefsteak raw.
  • Basil is lower in cholesterol.
  • Basil has a higher glycemic index (70) than beefsteak raw (0).

Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Basil, fresh types were used in this article.

Infographic

Beefsteak raw vs Basil 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%
Basil
Basil
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 53% 26% 119% 128% 22% 24% 0.52% 150% 1.6%
Contains more PotassiumPotassium +27.1%
Contains more ZincZinc +554.3%
Contains more PhosphorusPhosphorus +292.9%
Contains more SeleniumSelenium +9200%
Contains more MagnesiumMagnesium +156%
Contains more CalciumCalcium +3440%
Contains more IronIron +58.5%
Contains more CopperCopper +387.3%
Contains less SodiumSodium -92.7%

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%
Basil
Basil
7
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 60% 88% 16% 0% 8.5% 18% 17% 13% 36% 0% 1037% 51% 6.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +120.6%
Contains more Vitamin B2Vitamin B2 +139.5%
Contains more Vitamin B3Vitamin B3 +459.6%
Contains more Vitamin B6Vitamin B6 +250.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +13100%
Contains more Vitamin KVitamin K +27553.3%
Contains more FolateFolate +2166.7%

All nutrients comparison - raw data values

Nutrient Beefsteak raw Basil DV% diff.
Vitamin K 1.5µg 414.8µg 344%
Vitamin B12 2.69µg 0µg 112%
Manganese 1.148mg 50%
Selenium 27.9µg 0.3µg 50%
Zinc 5.3mg 0.81mg 41%
Protein 21.38g 3.15g 36%
Copper 0.079mg 0.385mg 34%
Vitamin B6 0.543mg 0.155mg 30%
Vitamin A 2µg 264µg 29%
Vitamin B3 5.048mg 0.902mg 26%
Phosphorus 220mg 56mg 23%
Cholesterol 67mg 0mg 22%
Vitamin C 0mg 18mg 20%
Calcium 5mg 177mg 17%
Folate 3µg 68µg 16%
Iron 2mg 3.17mg 15%
Magnesium 25mg 64mg 9%
Vitamin B2 0.182mg 0.076mg 8%
Saturated fat 1.875g 0.041g 8%
Fats 5.36g 0.64g 7%
Monounsaturated fat 2.354g 0.088g 6%
Calories 134kcal 23kcal 6%
Fiber 0g 1.6g 6%
Vitamin E 0.8mg 5%
Vitamin B5 0.209mg 4%
Vitamin B1 0.075mg 0.034mg 3%
Choline 11.4mg 2%
Sodium 55mg 4mg 2%
Potassium 375mg 295mg 2%
Vitamin D 0.1µg 0µg 1%
Carbs 0g 2.65g 1%
Polyunsaturated fat 0.189g 0.389g 1%
Net carbs 0g 1.05g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 0.3g N/A
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0.039mg 0%
Threonine 1.099mg 0.104mg 0%
Isoleucine 1.09mg 0.104mg 0%
Leucine 2.011mg 0.191mg 0%
Lysine 2.247mg 0.11mg 0%
Methionine 0.621mg 0.036mg 0%
Phenylalanine 0.931mg 0.13mg 0%
Valine 1.152mg 0.127mg 0%
Histidine 0.868mg 0.051mg 0%
Fructose 0.02g 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
Basil
Basil
3
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Contains more ProteinProtein +578.7%
Contains more FatsFats +737.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +26.2%
Contains more OtherOther +354.5%

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
Basil
Basil
2
8% 17% 75%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
Contains more Mono. FatMonounsaturated fat +2575%
Contains less Sat. FatSaturated fat -97.8%
Contains more Poly. FatPolyunsaturated fat +105.8%

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. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/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.