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  6. Beefsteak raw vs. Coconut oil

Beefsteak raw vs. Coconut oil — In-Depth Nutrition Comparison

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Differences between Beefsteak raw and Coconut oil

  • Coconut oil contains less Vitamin B12, Selenium, Zinc, Vitamin B6, Vitamin B3, Phosphorus, Iron, and Vitamin B2 than Beefsteak raw.
  • Coconut oil's daily need coverage for Saturated Fat is 403% higher.
  • The amount of Cholesterol in Coconut oil is lower.

The food types used in this comparison are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Oil, coconut.

Infographic

Beefsteak raw vs Coconut oil 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.
Beefsteak raw
Beefsteak raw
8
:
2
Coconut oil
Coconut oil
Contains more Calcium +400%
Contains more Iron +3900%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +26400%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Beefsteak raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 75% 18% 95% 34% 8% 145% 27% 0% 153%
Coconut oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 0% 0% 1% 0% 0% 0%
Contains more Calcium +400%
Contains more Iron +3900%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +26400%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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.
Beefsteak raw
Beefsteak raw
9
:
2
Coconut oil
Coconut oil
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +150%
Beefsteak raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 3% 0% 19% 42% 95% 0% 126% 3% 337% 4%
Coconut oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 0% 0% 0% 0% 0% 0% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beefsteak raw
Beefsteak raw
2
:
2
Coconut oil
Coconut oil
Contains more Protein +∞%
Contains more Water +243000%
Contains more Fats +1748.1%
Contains more Other +175.8%
Beefsteak raw
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Coconut oil
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more Protein +∞%
Contains more Water +243000%
Contains more Fats +1748.1%
Contains more Other +175.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beefsteak raw
Beefsteak raw
1
:
2
Coconut oil
Coconut oil
Contains less Saturated Fat -97.7%
Contains more Monounsaturated Fat +169%
Contains more Polyunsaturated fat +800.5%
Beefsteak raw
42% 53% 4%
Saturated Fat: 1.875 g
Monounsaturated Fat: 2.354 g
Polyunsaturated fat: 0.189 g
Coconut oil
91% 7% 2%
Saturated Fat: 82.475 g
Monounsaturated Fat: 6.332 g
Polyunsaturated fat: 1.702 g
Contains less Saturated Fat -97.7%
Contains more Monounsaturated Fat +169%
Contains more Polyunsaturated fat +800.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beefsteak raw Coconut oil
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Beefsteak raw Coconut oil Opinion
Protein 21.38g 0g Beefsteak raw
Fats 5.36g 99.06g Coconut oil
Calories 134kcal 892kcal Coconut oil
Calcium 5mg 1mg Beefsteak raw
Iron 2mg 0.05mg Beefsteak raw
Magnesium 25mg 0mg Beefsteak raw
Phosphorus 220mg 0mg Beefsteak raw
Potassium 375mg 0mg Beefsteak raw
Sodium 55mg 0mg Coconut oil
Zinc 5.3mg 0.02mg Beefsteak raw
Copper 0.079mg 0mg Beefsteak raw
Selenium 27.9µg 0µg Beefsteak raw
Vitamin A 6IU 0IU Beefsteak raw
Vitamin A RAE 2µg 0µg Beefsteak raw
Vitamin E 0.11mg Coconut oil
Vitamin D 3IU 0IU Beefsteak raw
Vitamin D 0.1µg 0µg Beefsteak raw
Vitamin B1 0.075mg 0mg Beefsteak raw
Vitamin B2 0.182mg 0mg Beefsteak raw
Vitamin B3 5.048mg 0mg Beefsteak raw
Vitamin B6 0.543mg 0mg Beefsteak raw
Folate 3µg 0µg Beefsteak raw
Vitamin B12 2.69µg 0µg Beefsteak raw
Vitamin K 1.5µg 0.6µg Beefsteak raw
Tryptophan 0.262mg 0mg Beefsteak raw
Threonine 1.099mg 0mg Beefsteak raw
Isoleucine 1.09mg 0mg Beefsteak raw
Leucine 2.011mg 0mg Beefsteak raw
Lysine 2.247mg 0mg Beefsteak raw
Methionine 0.621mg 0mg Beefsteak raw
Phenylalanine 0.931mg 0mg Beefsteak raw
Valine 1.152mg 0mg Beefsteak raw
Histidine 0.868mg 0mg Beefsteak raw
Cholesterol 67mg 0mg Coconut oil
Trans Fat 0.253g 0.028g Coconut oil
Saturated Fat 1.875g 82.475g Beefsteak raw
Omega-3 - DPA 0.008g 0g Beefsteak raw
Monounsaturated Fat 2.354g 6.332g Coconut oil
Polyunsaturated fat 0.189g 1.702g Coconut oil
Omega-6 - Linoleic acid 0.142g 1.676g Coconut oil
Omega-6 - Gamma-linoleic acid 0.007g 0g Beefsteak raw
Omega-3 - ALA 0.019g Coconut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beefsteak raw Coconut oil
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
52%
Beefsteak raw
0%
Coconut oil
Minerals Daily Need Coverage Score
55%
Beefsteak raw
0%
Coconut oil

Comparison summary

Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 55mg)
Which food is lower in Cholesterol?
Coconut oil
Coconut oil is lower in Cholesterol (difference - 67mg)
Which food is cheaper?
Coconut oil
Coconut oil is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Beefsteak raw
Beefsteak raw is lower in Saturated Fat (difference - 80.6g)
Which food is richer in minerals?
Beefsteak raw
Beefsteak raw is relatively richer in minerals
Which food is richer in vitamins?
Beefsteak raw
Beefsteak raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.