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  6. Beefsteak raw vs. Brussels sprouts

Beefsteak raw vs. Brussels sprouts — In-Depth Nutrition Comparison

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Important differences between beefsteak raw and Brussels sprouts

  • Beefsteak raw has more vitamin B12, selenium, zinc, vitamin B3, vitamin B6, and phosphorus; however, Brussels sprouts have more vitamin K, vitamin C, and fiber.
  • Brussels sprouts' daily need coverage for vitamin K is 146% more.
  • Brussels sprouts are lower in cholesterol.

The food varieties used in the comparison are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Brussels sprouts, raw.

Infographic

Beefsteak raw vs Brussels sprouts 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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more IronIron +42.9%
Contains more CopperCopper +12.9%
Contains more ZincZinc +1161.9%
Contains more PhosphorusPhosphorus +218.8%
Contains more SeleniumSelenium +1643.8%
Contains more CalciumCalcium +740%
Contains less SodiumSodium -54.5%
~equal in Magnesium ~23mg
~equal in Potassium ~389mg

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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +102.2%
Contains more Vitamin B3Vitamin B3 +577.6%
Contains more Vitamin B6Vitamin B6 +147.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1800%
Contains more Vitamin B1Vitamin B1 +85.3%
Contains more Vitamin KVitamin K +11700%
Contains more FolateFolate +1933.3%

All nutrients comparison - raw data values

Nutrient Beefsteak raw Brussels sprouts DV% diff.
Polyunsaturated fat 0.189g 153g 1019%
Vitamin K 1.5µg 177µg 146%
Vitamin B12 2.69µg 0µg 112%
Vitamin C 0mg 85mg 94%
Selenium 27.9µg 1.6µg 48%
Zinc 5.3mg 0.42mg 44%
Protein 21.38g 3.38g 36%
Vitamin B3 5.048mg 0.745mg 27%
Vitamin B6 0.543mg 0.219mg 25%
Cholesterol 67mg 0mg 22%
Phosphorus 220mg 69mg 22%
Manganese 0.337mg 15%
Folate 3µg 61µg 15%
Fiber 0g 3.8g 15%
Iron 2mg 1.4mg 8%
Saturated fat 1.875g 0.062g 8%
Fats 5.36g 0.3g 8%
Vitamin B2 0.182mg 0.09mg 7%
Vitamin B5 0.309mg 6%
Monounsaturated fat 2.354g 0.023g 6%
Vitamin E 0.88mg 6%
Vitamin B1 0.075mg 0.139mg 5%
Calories 134kcal 43kcal 5%
Calcium 5mg 42mg 4%
Vitamin A 2µg 38µg 4%
Choline 19.1mg 3%
Carbs 0g 8.95g 3%
Vitamin D 0.1µg 0µg 1%
Fructose 0.93g 1%
Sodium 55mg 25mg 1%
Copper 0.079mg 0.07mg 1%
Net carbs 0g 5.15g N/A
Vitamin D 3IU 0IU 0%
Magnesium 25mg 23mg 0%
Potassium 375mg 389mg 0%
Sugar 0g 2.2g N/A
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0.037mg 0%
Threonine 1.099mg 0.12mg 0%
Isoleucine 1.09mg 0.132mg 0%
Leucine 2.011mg 0.152mg 0%
Lysine 2.247mg 0.154mg 0%
Methionine 0.621mg 0.032mg 0%
Phenylalanine 0.931mg 0.098mg 0%
Valine 1.152mg 0.155mg 0%
Histidine 0.868mg 0.076mg 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% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more ProteinProtein +532.5%
Contains more FatsFats +1686.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +17.9%
Contains more OtherOther +315.2%

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
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains more Mono. FatMonounsaturated fat +10134.8%
Contains less Sat. FatSaturated fat -96.7%
Contains more Poly. FatPolyunsaturated fat +80852.4%

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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.