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  6. Beefsteak raw vs. Club sandwich

Beefsteak raw vs. Club sandwich — In-Depth Nutrition Comparison

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A recap on the differences between beefsteak raw and club sandwich

  • Beefsteak raw has more vitamin B12, zinc, vitamin B6, and iron; however, club sandwich is higher in calcium, vitamin B1, vitamin A, and folate.
  • Beefsteak raw covers your daily vitamin B12 needs 92% more than club sandwich.
  • Club sandwich contains 4 times less zinc than beefsteak raw. Beefsteak raw contains 5.3mg of zinc, while club sandwich contains 1.34mg.
  • Club sandwich has less cholesterol.

Food varieties used in this article are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Beefsteak raw vs Club sandwich infographic
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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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more PotassiumPotassium +65.9%
Contains more IronIron +46%
Contains more ZincZinc +295.5%
Contains less SodiumSodium -91.3%
Contains more SeleniumSelenium +12.5%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +1800%
Contains more CopperCopper +12.7%
~equal in Phosphorus ~215mg
~equal in Manganese ~mg

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin B6Vitamin B6 +83.4%
Contains more Vitamin B12Vitamin B12 +472.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1650%
Contains more Vitamin B1Vitamin B1 +129.3%
Contains more Vitamin B3Vitamin B3 +10.4%
Contains more Vitamin KVitamin K +480%
Contains more FolateFolate +933.3%
~equal in Vitamin D ~0.1µg
~equal in Vitamin B2 ~0.186mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Club sandwich DV% diff.
Vitamin B12 2.69µg 0.47µg 93%
Zinc 5.3mg 1.34mg 36%
Sodium 55mg 630mg 25%
Vitamin B6 0.543mg 0.296mg 19%
Vitamin B5 0.826mg 17%
Polyunsaturated fat 0.189g 1.88g 11%
Choline 47.8mg 9%
Calcium 5mg 95mg 9%
Iron 2mg 1.37mg 8%
Vitamin B1 0.075mg 0.172mg 8%
Protein 21.38g 17.19g 8%
Folate 3µg 31µg 7%
Cholesterol 67mg 46mg 7%
Carbs 0g 19.87g 7%
Vitamin K 1.5µg 8.7µg 6%
Saturated fat 1.875g 3.109g 6%
Selenium 27.9µg 24.8µg 6%
Fiber 0g 1.2g 5%
Vitamin C 0mg 4.4mg 5%
Potassium 375mg 226mg 4%
Vitamin A 2µg 35µg 4%
Vitamin E 0.61mg 4%
Fats 5.36g 8.05g 4%
Calories 134kcal 220kcal 4%
Vitamin B3 5.048mg 5.575mg 3%
Magnesium 25mg 32mg 2%
Phosphorus 220mg 215mg 1%
Copper 0.079mg 0.089mg 1%
Monounsaturated fat 2.354g 2.949g 1%
Net carbs 0g 18.67g N/A
Vitamin D 3IU 5IU 0%
Sugar 0g 4.68g N/A
Vitamin D 0.1µg 0.1µg 0%
Vitamin B2 0.182mg 0.186mg 0%
Trans fat 0.253g 0.071g 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 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - DPA 0.008g 0.004g 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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more ProteinProtein +24.4%
Contains more WaterWater +38.9%
Contains more FatsFats +50.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +618.2%

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -39.7%
Contains more Mono. FatMonounsaturated fat +25.3%
Contains more Poly. FatPolyunsaturated fat +894.7%

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.