Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Beefsteak raw vs. Chinese broccoli — In-Depth Nutrition Comparison

Compare

Summary of differences between beefsteak raw and chinese broccoli

  • Beefsteak raw has more vitamin B12, selenium, zinc, vitamin B6, vitamin B3, and phosphorus; however, chinese broccoli is higher in vitamin K, vitamin A, vitamin C, and folate.
  • Beefsteak raw covers your daily need for vitamin B12, 112% more than chinese broccoli.
  • Beefsteak raw has 21 times more selenium than chinese broccoli. While beefsteak raw has 27.9µg of selenium, chinese broccoli has only 1.3µg.
  • The glycemic index of chinese broccoli is higher.

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 Broccoli, chinese, cooked.

Infographic

Beefsteak raw vs Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +38.9%
Contains more PotassiumPotassium +43.7%
Contains more IronIron +257.1%
Contains more CopperCopper +29.5%
Contains more ZincZinc +1259%
Contains more PhosphorusPhosphorus +436.6%
Contains more SeleniumSelenium +2046.2%
Contains more CalciumCalcium +1900%
Contains less SodiumSodium -87.3%

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +24.7%
Contains more Vitamin B3Vitamin B3 +1055.1%
Contains more Vitamin B6Vitamin B6 +675.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4000%
Contains more Vitamin B1Vitamin B1 +26.7%
Contains more Vitamin KVitamin K +5553.3%
Contains more FolateFolate +3200%

All nutrients comparison - raw data values

Nutrient Beefsteak raw Chinese broccoli DV% diff.
Vitamin B12 2.69µg 0µg 112%
Vitamin K 1.5µg 84.8µg 69%
Selenium 27.9µg 1.3µg 48%
Zinc 5.3mg 0.39mg 45%
Protein 21.38g 1.14g 40%
Vitamin B6 0.543mg 0.07mg 36%
Vitamin C 0mg 28.2mg 31%
Vitamin B3 5.048mg 0.437mg 29%
Phosphorus 220mg 41mg 26%
Folate 3µg 99µg 24%
Cholesterol 67mg 0mg 22%
Iron 2mg 0.56mg 18%
Manganese 0.264mg 11%
Fiber 0g 2.5g 10%
Calcium 5mg 100mg 10%
Vitamin A 2µg 82µg 9%
Saturated fat 1.875g 0.11g 8%
Fats 5.36g 0.72g 7%
Monounsaturated fat 2.354g 0.05g 6%
Calories 134kcal 22kcal 6%
Choline 25.3mg 5%
Vitamin B5 0.159mg 3%
Vitamin B2 0.182mg 0.146mg 3%
Potassium 375mg 261mg 3%
Vitamin E 0.48mg 3%
Vitamin B1 0.075mg 0.095mg 2%
Sodium 55mg 7mg 2%
Copper 0.079mg 0.061mg 2%
Magnesium 25mg 18mg 2%
Carbs 0g 3.81g 1%
Vitamin D 0.1µg 0µg 1%
Polyunsaturated fat 0.189g 0.33g 1%
Net carbs 0g 1.31g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 0.84g N/A
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 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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +1775.4%
Contains more FatsFats +644.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +28.3%
Contains more OtherOther +139.4%

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +4608%
Contains less Sat. FatSaturated fat -94.1%
Contains more Poly. FatPolyunsaturated fat +74.6%

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.