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Beefsteak raw vs. Crackers — In-Depth Nutrition Comparison

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Summary of differences between beefsteak raw and crackers

  • Beefsteak raw has more vitamin B12, zinc, selenium, and vitamin B6; however, crackers are higher in vitamin K, vitamin B1, iron, and folate.
  • Beefsteak raw covers your daily need for vitamin B12, 112% more than crackers.
  • The glycemic index of crackers 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 Crackers, standard snack-type, regular.

Infographic

Beefsteak raw vs Crackers 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% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +38.9%
Contains more PotassiumPotassium +217.8%
Contains more ZincZinc +981.6%
Contains less SodiumSodium -92.4%
Contains more SeleniumSelenium +316.4%
Contains more CalciumCalcium +2300%
Contains more IronIron +101.5%
Contains more CopperCopper +31.6%
Contains more PhosphorusPhosphorus +12.7%

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% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +16%
Contains more Vitamin B6Vitamin B6 +761.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +454.7%
Contains more Vitamin B2Vitamin B2 +150.5%
Contains more Vitamin KVitamin K +4520%
Contains more FolateFolate +2966.7%
~equal in Vitamin C ~0mg

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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more ProteinProtein +222%
Contains more WaterWater +2222.6%
Contains more FatsFats +393.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +654.5%

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% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -66.3%
Contains more Mono. FatMonounsaturated fat +178.4%
Contains more Poly. FatPolyunsaturated fat +6850.8%

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 Crackers
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beefsteak raw Crackers DV% diff.
Vitamin B12 2.69µg 0µg 112%
Polyunsaturated fat 0.189g 13.137g 86%
Vitamin K 1.5µg 69.3µg 57%
Zinc 5.3mg 0.49mg 44%
Selenium 27.9µg 6.7µg 39%
Vitamin B6 0.543mg 0.063mg 37%
Fats 5.36g 26.43g 32%
Sodium 55mg 726mg 29%
Protein 21.38g 6.64g 29%
Vitamin B1 0.075mg 0.416mg 28%
Iron 2mg 4.03mg 25%
Cholesterol 67mg 0mg 22%
Folate 3µg 92µg 22%
Vitamin B2 0.182mg 0.456mg 21%
Manganese 0.491mg 21%
Starch 49.69g 20%
Carbs 0g 61.3g 20%
Vitamin E 3.03mg 20%
Calories 134kcal 510kcal 19%
Saturated fat 1.875g 5.562g 17%
Calcium 5mg 120mg 12%
Monounsaturated fat 2.354g 6.553g 10%
Fiber 0g 2.3g 9%
Potassium 375mg 118mg 8%
Vitamin B5 0.417mg 8%
Vitamin B3 5.048mg 4.352mg 4%
Phosphorus 220mg 248mg 4%
Copper 0.079mg 0.104mg 3%
Choline 9.6mg 2%
Magnesium 25mg 18mg 2%
Vitamin D 0.1µg 0µg 1%
Net carbs 0g 59g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 8.18g N/A
Vitamin A 2µg 0µg 0%
Trans fat 0.253g 1.076g N/A
Tryptophan 0.262mg 0.084mg 0%
Threonine 1.099mg 0.193mg 0%
Isoleucine 1.09mg 0.246mg 0%
Leucine 2.011mg 0.471mg 0%
Lysine 2.247mg 0.103mg 0%
Methionine 0.621mg 0.112mg 0%
Phenylalanine 0.931mg 0.331mg 0%
Valine 1.152mg 0.294mg 0%
Histidine 0.868mg 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Gamma-linoleic acid 0.007g 0.062g N/A
Omega-6 - Eicosadienoic acid 0g 0.009g N/A
Omega-6 - Linoleic acid 0.142g 11.48g N/A

Which food is preferable for your diet?

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

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
48%
Beefsteak raw
49%
Crackers
Minerals Daily Need Coverage Score
55%
Beefsteak raw
56%
Crackers

Comparison summary

Which food is lower in Cholesterol?
Crackers
Crackers is lower in Cholesterol (difference - 67mg)
Which food is lower in Sugar?
Beefsteak raw
Beefsteak raw is lower in Sugar (difference - 8.18g)
Which food contains less Sodium?
Beefsteak raw
Beefsteak raw contains less Sodium (difference - 671mg)
Which food is lower in Saturated fat?
Beefsteak raw
Beefsteak raw is lower in Saturated fat (difference - 3.687g)
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 63)
Which food is cheaper?
?
The foods are relatively equal in price ($2.4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.