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  6. Beefsteak raw vs. Cardamom

Beefsteak raw vs. Cardamom — In-Depth Nutrition Comparison

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Significant differences between beefsteak raw and cardamom

  • Beefsteak raw has more vitamin B12, vitamin B3, and vitamin B6; however, cardamom is richer in iron, fiber, magnesium, calcium, copper, and vitamin C.
  • Cardamom covers your daily iron needs 150% more than beefsteak raw.
  • Cardamom contains less cholesterol.

Specific food types used in this comparison are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Spices, cardamom.

Infographic

Beefsteak raw vs Cardamom 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 164% 115% 99% 524% 128% 204% 76% 2.3% 3652% 0%
Contains more PhosphorusPhosphorus +23.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +816%
Contains more CalciumCalcium +7560%
Contains more PotassiumPotassium +198.4%
Contains more IronIron +598.5%
Contains more CopperCopper +384.8%
Contains more ZincZinc +40.9%
Contains less SodiumSodium -67.3%

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 70% 0% 0% 0% 50% 42% 21% 0% 53% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +358.1%
Contains more Vitamin B6Vitamin B6 +136.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +164%
~equal in Vitamin E ~mg
~equal in Vitamin B2 ~0.182mg
~equal in Vitamin B5 ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Cardamom DV% diff.
Manganese 28mg 1217%
Iron 2mg 13.97mg 150%
Vitamin B12 2.69µg 0µg 112%
Fiber 0g 28g 112%
Selenium 27.9µg 51%
Magnesium 25mg 229mg 49%
Calcium 5mg 383mg 38%
Copper 0.079mg 0.383mg 34%
Vitamin B3 5.048mg 1.102mg 25%
Vitamin B6 0.543mg 0.23mg 24%
Carbs 0g 68.47g 23%
Vitamin C 0mg 21mg 23%
Cholesterol 67mg 0mg 22%
Potassium 375mg 1119mg 22%
Protein 21.38g 10.76g 21%
Zinc 5.3mg 7.47mg 20%
Vitamin B1 0.075mg 0.198mg 10%
Calories 134kcal 311kcal 9%
Phosphorus 220mg 178mg 6%
Saturated fat 1.875g 0.68g 5%
Monounsaturated fat 2.354g 0.87g 4%
Sodium 55mg 18mg 2%
Fats 5.36g 6.7g 2%
Polyunsaturated fat 0.189g 0.43g 2%
Vitamin D 0.1µg 0µg 1%
Vitamin K 1.5µg 1%
Folate 3µg 1%
Net carbs 0g 40.47g N/A
Vitamin D 3IU 0IU 0%
Vitamin A 2µg 0µg 0%
Vitamin B2 0.182mg 0.182mg 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 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
11% 7% 68% 8% 6%
Protein: 10.76 g
Fats: 6.7 g
Carbs: 68.47 g
Water: 8.28 g
Other: 5.79 g
Contains more ProteinProtein +98.7%
Contains more WaterWater +780.8%
Contains more FatsFats +25%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1654.5%

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
34% 44% 22%
Saturated fat: Sat. Fat 0.68 g
Monounsaturated fat: Mono. Fat 0.87 g
Polyunsaturated fat: Poly. Fat 0.43 g
Contains more Mono. FatMonounsaturated fat +170.6%
Contains less Sat. FatSaturated fat -63.7%
Contains more Poly. FatPolyunsaturated fat +127.5%

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. Cardamom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170919/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.