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  6. Beefsteak raw vs. Wheat Bread

Beefsteak raw vs. Wheat Bread — In-Depth Nutrition Comparison

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How are beefsteak raw and wheat Bread different?

  • Beefsteak raw is higher in vitamin B12, zinc, and vitamin B6; however, wheat Bread is richer in vitamin B1, iron, folate, fiber, and calcium.
  • Daily need coverage for vitamin B12 for beefsteak raw is 112% higher.
  • Beefsteak raw has a lower glycemic index (0) than wheat Bread (60).

Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Bread, wheat, toasted are the varieties used in this article.

Infographic

Beefsteak raw vs Wheat 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 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +68.2%
Contains more ZincZinc +260.5%
Contains more PhosphorusPhosphorus +17%
Contains less SodiumSodium -90.8%
Contains more MagnesiumMagnesium +136%
Contains more CalciumCalcium +3200%
Contains more IronIron +104.5%
Contains more CopperCopper +150.6%
Contains more SeleniumSelenium +19.7%

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%
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +254.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +485.3%
Contains more Vitamin B2Vitamin B2 +109.9%
Contains more Vitamin B3Vitamin B3 +23.8%
Contains more Vitamin KVitamin K +280%
Contains more FolateFolate +2766.7%

All nutrients comparison - raw data values

Nutrient Beefsteak raw Wheat Bread DV% diff.
Vitamin B12 2.69µg 0µg 112%
Manganese 1.377mg 60%
Zinc 5.3mg 1.47mg 35%
Vitamin B1 0.075mg 0.439mg 30%
Vitamin B6 0.543mg 0.153mg 30%
Iron 2mg 4.09mg 26%
Sodium 55mg 601mg 24%
Cholesterol 67mg 0mg 22%
Folate 3µg 86µg 21%
Carbs 0g 55.77g 19%
Fiber 0g 4.7g 19%
Protein 21.38g 12.96g 17%
Calcium 5mg 165mg 16%
Vitamin B2 0.182mg 0.382mg 15%
Copper 0.079mg 0.198mg 13%
Polyunsaturated fat 0.189g 1.72g 10%
Selenium 27.9µg 33.4µg 10%
Vitamin B5 0.456mg 9%
Calories 134kcal 313kcal 9%
Vitamin B3 5.048mg 6.25mg 8%
Magnesium 25mg 59mg 8%
Phosphorus 220mg 188mg 5%
Vitamin K 1.5µg 5.7µg 4%
Saturated fat 1.875g 0.989g 4%
Potassium 375mg 223mg 4%
Choline 22.1mg 4%
Monounsaturated fat 2.354g 1.019g 3%
Fats 5.36g 4.27g 2%
Vitamin E 0.24mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 51.07g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 6.42g N/A
Vitamin A 2µg 0µg 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.092mg 0%
Threonine 1.099mg 0.299mg 0%
Isoleucine 1.09mg 0.258mg 0%
Leucine 2.011mg 0.461mg 0%
Lysine 2.247mg 0.215mg 0%
Methionine 0.621mg 0.105mg 0%
Phenylalanine 0.931mg 0.315mg 0%
Valine 1.152mg 0.31mg 0%
Histidine 0.868mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Gamma-linoleic acid 0.007g 0g 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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more ProteinProtein +65%
Contains more FatsFats +25.5%
Contains more WaterWater +201%
Contains more CarbsCarbs +∞%
Contains more OtherOther +739.4%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +131%
Contains less Sat. FatSaturated fat -47.3%
Contains more Poly. FatPolyunsaturated fat +810.1%

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.