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  6. Beefsteak raw vs. Cheese

Beefsteak raw vs. Cheese — In-Depth Nutrition Comparison

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Summary of differences between beefsteak raw and cheese

  • Beefsteak raw has more vitamin B12, vitamin B6, vitamin B3, and iron; however, cheese is higher in calcium, phosphorus, vitamin A, and vitamin B2.
  • Cheese covers your daily need for saturated fat, 85% more than beefsteak raw.
  • Beefsteak raw has 86 times more vitamin B3 than cheese. While beefsteak raw has 5.048mg of vitamin B3, cheese has only 0.059mg.
  • Beefsteak raw has less saturated fat.

These are the specific foods used in this comparison Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Cheese, cheddar.

Infographic

Beefsteak raw vs Cheese 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%
Cheese
Cheese
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more PotassiumPotassium +393.4%
Contains more IronIron +1328.6%
Contains more CopperCopper +163.3%
Contains more ZincZinc +45.6%
Contains less SodiumSodium -91.6%
Contains more CalciumCalcium +14100%
Contains more PhosphorusPhosphorus +106.8%
~equal in Magnesium ~27mg
~equal in Selenium ~28.5µg

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%
Cheese
Cheese
8
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin B1Vitamin B1 +158.6%
Contains more Vitamin B3Vitamin B3 +8455.9%
Contains more Vitamin B6Vitamin B6 +722.7%
Contains more Vitamin B12Vitamin B12 +144.5%
Contains more Vitamin AVitamin A +16400%
Contains more Vitamin DVitamin D +500%
Contains more Vitamin B2Vitamin B2 +135.2%
Contains more Vitamin KVitamin K +60%
Contains more FolateFolate +800%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Cheese DV% diff.
Saturated fat 1.875g 18.867g 77%
Calcium 5mg 710mg 71%
Vitamin B12 2.69µg 1.1µg 66%
Fats 5.36g 33.31g 43%
Vitamin B6 0.543mg 0.066mg 37%
Vitamin A 2µg 330µg 36%
Phosphorus 220mg 455mg 34%
Vitamin B3 5.048mg 0.059mg 31%
Sodium 55mg 653mg 26%
Iron 2mg 0.14mg 23%
Vitamin B2 0.182mg 0.428mg 19%
Monounsaturated fat 2.354g 9.246g 17%
Zinc 5.3mg 3.64mg 15%
Calories 134kcal 404kcal 14%
Cholesterol 67mg 99mg 11%
Potassium 375mg 76mg 9%
Polyunsaturated fat 0.189g 1.421g 8%
Vitamin B5 0.41mg 8%
Folate 3µg 27µg 6%
Vitamin E 0.71mg 5%
Copper 0.079mg 0.03mg 5%
Vitamin B1 0.075mg 0.029mg 4%
Vitamin D 0.1µg 0.6µg 3%
Choline 16.5mg 3%
Protein 21.38g 22.87g 3%
Vitamin D 3IU 24IU 3%
Selenium 27.9µg 28.5µg 1%
Manganese 0.027mg 1%
Carbs 0g 3.09g 1%
Vitamin K 1.5µg 2.4µg 1%
Net carbs 0g 3.09g N/A
Magnesium 25mg 27mg 0%
Sugar 0g 0.48g N/A
Trans fat 0.253g 0.917g N/A
Tryptophan 0.262mg 0.547mg 0%
Threonine 1.099mg 1.044mg 0%
Isoleucine 1.09mg 1.206mg 0%
Leucine 2.011mg 1.939mg 0%
Lysine 2.247mg 1.025mg 0%
Methionine 0.621mg 0.547mg 0%
Phenylalanine 0.931mg 1.074mg 0%
Valine 1.152mg 1.404mg 0%
Histidine 0.868mg 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0.008g 0.017g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Eicosadienoic acid 0g 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
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more WaterWater +97%
Contains more FatsFats +521.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1024.2%
~equal in Protein ~22.87g

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
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -90.1%
Contains more Mono. FatMonounsaturated fat +292.8%
Contains more Poly. FatPolyunsaturated fat +651.9%

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.