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  6. Beefsteak raw vs. Bulgur dry

Beefsteak raw vs. Bulgur dry — In-Depth Nutrition Comparison

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What are the main differences between beefsteak raw and bulgur dry?

  • Beefsteak raw is richer in vitamin B12, selenium, zinc, and vitamin B6, yet bulgur dry is richer in fiber, magnesium, copper, vitamin B1, and phosphorus.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% higher.
  • Beefsteak raw has a lower glycemic index than bulgur dry.

We used Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Bulgur, dry types in this comparison.

Infographic

Beefsteak raw vs Bulgur dry 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 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Contains more ZincZinc +174.6%
Contains more SeleniumSelenium +1113%
Contains more MagnesiumMagnesium +556%
Contains more CalciumCalcium +600%
Contains more IronIron +23%
Contains more CopperCopper +324.1%
Contains more PhosphorusPhosphorus +36.4%
Contains less SodiumSodium -69.1%
~equal in Potassium ~410mg

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% 0% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +58.3%
Contains more Vitamin B6Vitamin B6 +58.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +209.3%
Contains more Vitamin KVitamin K +26.7%
Contains more FolateFolate +800%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~5.114mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Bulgur dry DV% diff.
Manganese 3.048mg 133%
Vitamin B12 2.69µg 0µg 112%
Fiber 0g 12.5g 50%
Selenium 27.9µg 2.3µg 47%
Magnesium 25mg 164mg 33%
Zinc 5.3mg 1.93mg 31%
Copper 0.079mg 0.335mg 28%
Carbs 0g 75.87g 25%
Cholesterol 67mg 0mg 22%
Vitamin B5 1.045mg 21%
Protein 21.38g 12.29g 18%
Vitamin B6 0.543mg 0.342mg 15%
Vitamin B1 0.075mg 0.232mg 13%
Phosphorus 220mg 300mg 11%
Calories 134kcal 342kcal 10%
Saturated fat 1.875g 0.232g 7%
Folate 3µg 27µg 6%
Fats 5.36g 1.33g 6%
Iron 2mg 2.46mg 6%
Choline 28.1mg 5%
Monounsaturated fat 2.354g 0.173g 5%
Vitamin B2 0.182mg 0.115mg 5%
Calcium 5mg 35mg 3%
Polyunsaturated fat 0.189g 0.541g 2%
Sodium 55mg 17mg 2%
Potassium 375mg 410mg 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 0g 63.37g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 0.41g N/A
Vitamin A 2µg 0µg 0%
Vitamin E 0.06mg 0%
Vitamin B3 5.048mg 5.114mg 0%
Vitamin K 1.5µg 1.9µg 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.19mg 0%
Threonine 1.099mg 0.354mg 0%
Isoleucine 1.09mg 0.455mg 0%
Leucine 2.011mg 0.83mg 0%
Lysine 2.247mg 0.339mg 0%
Methionine 0.621mg 0.19mg 0%
Phenylalanine 0.931mg 0.58mg 0%
Valine 1.152mg 0.554mg 0%
Histidine 0.868mg 0.285mg 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
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more ProteinProtein +74%
Contains more FatsFats +303%
Contains more WaterWater +710.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +357.6%

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
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains more Mono. FatMonounsaturated fat +1260.7%
Contains less Sat. FatSaturated fat -87.6%
Contains more Poly. FatPolyunsaturated fat +186.2%

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. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.