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  6. Beefsteak raw vs. Romano cheese

Beefsteak raw vs. Romano cheese — In-Depth Nutrition Comparison

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Important differences between beefsteak raw and romano cheese

  • Beefsteak raw has more vitamin B12, vitamin B6, vitamin B3, zinc, selenium, and iron; however, romano cheese has more calcium and phosphorus.
  • Romano cheese's daily need coverage for calcium is 106% more.
  • Beefsteak raw has 66 times more vitamin B3 than romano cheese. Beefsteak raw has 5.048mg of vitamin B3, while romano cheese has 0.077mg.
  • Beefsteak raw is lower in saturated fat.
  • Romano cheese has a higher glycemic index than beefsteak raw.

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 Cheese, romano.

Infographic

Beefsteak raw vs Romano 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more PotassiumPotassium +336%
Contains more IronIron +159.7%
Contains more CopperCopper +163.3%
Contains more ZincZinc +105.4%
Contains less SodiumSodium -96.2%
Contains more SeleniumSelenium +92.4%
Contains more MagnesiumMagnesium +64%
Contains more CalciumCalcium +21180%
Contains more PhosphorusPhosphorus +245.5%

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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin B1Vitamin B1 +102.7%
Contains more Vitamin B3Vitamin B3 +6455.8%
Contains more Vitamin B6Vitamin B6 +538.8%
Contains more Vitamin B12Vitamin B12 +140.2%
Contains more Vitamin AVitamin A +4700%
Contains more Vitamin DVitamin D +400%
Contains more Vitamin B2Vitamin B2 +103.3%
Contains more Vitamin KVitamin K +46.7%
Contains more FolateFolate +133.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Romano cheese DV% diff.
Calcium 5mg 1064mg 106%
Phosphorus 220mg 760mg 77%
Saturated fat 1.875g 17.115g 69%
Vitamin B12 2.69µg 1.12µg 65%
Sodium 55mg 1433mg 60%
Vitamin B6 0.543mg 0.085mg 35%
Fats 5.36g 26.94g 33%
Vitamin B3 5.048mg 0.077mg 31%
Zinc 5.3mg 2.58mg 25%
Selenium 27.9µg 14.5µg 24%
Protein 21.38g 31.8g 21%
Iron 2mg 0.77mg 15%
Monounsaturated fat 2.354g 7.838g 14%
Vitamin B2 0.182mg 0.37mg 14%
Calories 134kcal 387kcal 13%
Cholesterol 67mg 104mg 12%
Vitamin A 2µg 96µg 10%
Potassium 375mg 86mg 9%
Vitamin B5 0.424mg 8%
Copper 0.079mg 0.03mg 5%
Magnesium 25mg 41mg 4%
Polyunsaturated fat 0.189g 0.593g 3%
Choline 15.4mg 3%
Vitamin B1 0.075mg 0.037mg 3%
Vitamin D 3IU 20IU 2%
Vitamin D 0.1µg 0.5µg 2%
Vitamin E 0.23mg 2%
Manganese 0.02mg 1%
Vitamin K 1.5µg 2.2µg 1%
Folate 3µg 7µg 1%
Carbs 0g 3.63g 1%
Net carbs 0g 3.63g N/A
Sugar 0g 0.73g N/A
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.429mg 0%
Threonine 1.099mg 1.171mg 0%
Isoleucine 1.09mg 1.685mg 0%
Leucine 2.011mg 3.071mg 0%
Lysine 2.247mg 2.941mg 0%
Methionine 0.621mg 0.852mg 0%
Phenylalanine 0.931mg 1.71mg 0%
Valine 1.152mg 2.183mg 0%
Histidine 0.868mg 1.231mg 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
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more WaterWater +135.9%
Contains more ProteinProtein +48.7%
Contains more FatsFats +402.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1936.4%

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
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -89%
Contains more Mono. FatMonounsaturated fat +233%
Contains more Poly. FatPolyunsaturated fat +213.8%

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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.