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  6. Beefsteak raw vs. Coconut

Beefsteak raw vs. Coconut — In-Depth Nutrition Comparison

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How are beefsteak raw and coconut different?

  • Beefsteak raw is richer in vitamin B12, zinc, vitamin B6, selenium, vitamin B3, and phosphorus, while coconut is higher in copper and fiber.
  • Coconut covers your daily need for saturated fat, 139% more than beefsteak raw.
  • Coconut is lower in cholesterol.
  • Coconut has a higher glycemic index (59) than beefsteak raw (0).

Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Nuts, coconut meat, raw types were used in this article.

Infographic

Beefsteak raw vs Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more ZincZinc +381.8%
Contains more PhosphorusPhosphorus +94.7%
Contains more SeleniumSelenium +176.2%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +180%
Contains more IronIron +21.5%
Contains more CopperCopper +450.6%
Contains less SodiumSodium -63.6%
~equal in Potassium ~356mg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +13.6%
Contains more Vitamin B2Vitamin B2 +810%
Contains more Vitamin B3Vitamin B3 +834.8%
Contains more Vitamin B6Vitamin B6 +905.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +650%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +766.7%

All nutrients comparison - raw data values

Nutrient Beefsteak raw Coconut DV% diff.
Saturated fat 1.875g 29.698g 126%
Vitamin B12 2.69µg 0µg 112%
Manganese 1.5mg 65%
Fats 5.36g 33.49g 43%
Copper 0.079mg 0.435mg 40%
Vitamin B6 0.543mg 0.054mg 38%
Zinc 5.3mg 1.1mg 38%
Protein 21.38g 3.33g 36%
Fiber 0g 9g 36%
Selenium 27.9µg 10.1µg 32%
Vitamin B3 5.048mg 0.54mg 28%
Cholesterol 67mg 0mg 22%
Phosphorus 220mg 113mg 15%
Vitamin B2 0.182mg 0.02mg 12%
Calories 134kcal 354kcal 11%
Folate 3µg 26µg 6%
Vitamin B5 0.3mg 6%
Iron 2mg 2.43mg 5%
Carbs 0g 15.23g 5%
Vitamin C 0mg 3.3mg 4%
Choline 12.1mg 2%
Magnesium 25mg 32mg 2%
Monounsaturated fat 2.354g 1.425g 2%
Vitamin E 0.24mg 2%
Sodium 55mg 20mg 2%
Calcium 5mg 14mg 1%
Potassium 375mg 356mg 1%
Polyunsaturated fat 0.189g 0.366g 1%
Vitamin D 0.1µg 0µg 1%
Vitamin K 1.5µg 0.2µg 1%
Vitamin B1 0.075mg 0.066mg 1%
Net carbs 0g 6.23g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 6.23g N/A
Vitamin A 2µg 0µg 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.039mg 0%
Threonine 1.099mg 0.121mg 0%
Isoleucine 1.09mg 0.131mg 0%
Leucine 2.011mg 0.247mg 0%
Lysine 2.247mg 0.147mg 0%
Methionine 0.621mg 0.062mg 0%
Phenylalanine 0.931mg 0.169mg 0%
Valine 1.152mg 0.202mg 0%
Histidine 0.868mg 0.077mg 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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more ProteinProtein +542%
Contains more WaterWater +55.2%
Contains more FatsFats +524.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +190.9%

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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -93.7%
Contains more Mono. FatMonounsaturated fat +65.2%
Contains more Poly. FatPolyunsaturated fat +93.7%

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.