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  6. Beefsteak raw vs. Crouton

Beefsteak raw vs. Crouton — In-Depth Nutrition Comparison

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What are the main differences between beefsteak raw and crouton?

  • Beefsteak raw is richer in vitamin B12, zinc, and vitamin B6, yet crouton is richer in vitamin B1, folate, iron, fiber, and selenium.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% higher.
  • Beefsteak raw has a lower glycemic index than crouton.

We used Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Croutons, plain types in this comparison.

Infographic

Beefsteak raw vs Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Contains more PotassiumPotassium +202.4%
Contains more ZincZinc +495.5%
Contains more PhosphorusPhosphorus +91.3%
Contains less SodiumSodium -92.1%
Contains more MagnesiumMagnesium +24%
Contains more CalciumCalcium +1420%
Contains more IronIron +104%
Contains more CopperCopper +106.3%
Contains more SeleniumSelenium +34.4%

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% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +1988.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +730.7%
Contains more Vitamin B2Vitamin B2 +49.5%
Contains more FolateFolate +4300%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin B3 ~5.439mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Crouton DV% diff.
Vitamin B12 2.69µg 0µg 112%
Vitamin B1 0.075mg 0.623mg 46%
Zinc 5.3mg 0.89mg 40%
Vitamin B6 0.543mg 0.026mg 40%
Folate 3µg 132µg 32%
Sodium 55mg 698mg 28%
Iron 2mg 4.08mg 26%
Carbs 0g 73.5g 25%
Manganese 0.5mg 22%
Cholesterol 67mg 0mg 22%
Fiber 0g 5.1g 20%
Protein 21.38g 11.9g 19%
Selenium 27.9µg 37.5µg 17%
Phosphorus 220mg 115mg 15%
Calories 134kcal 407kcal 14%
Copper 0.079mg 0.163mg 9%
Vitamin B5 0.429mg 9%
Potassium 375mg 124mg 7%
Calcium 5mg 76mg 7%
Polyunsaturated fat 0.189g 1.273g 7%
Vitamin B2 0.182mg 0.272mg 7%
Saturated fat 1.875g 1.51g 2%
Monounsaturated fat 2.354g 3.059g 2%
Vitamin B3 5.048mg 5.439mg 2%
Fats 5.36g 6.6g 2%
Vitamin D 0.1µg 1%
Vitamin K 1.5µg 1%
Magnesium 25mg 31mg 1%
Net carbs 0g 68.4g N/A
Vitamin D 3IU 0%
Vitamin A 2µg 0µg 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.14mg 0%
Threonine 1.099mg 0.337mg 0%
Isoleucine 1.09mg 0.456mg 0%
Leucine 2.011mg 0.832mg 0%
Lysine 2.247mg 0.278mg 0%
Methionine 0.621mg 0.211mg 0%
Phenylalanine 0.931mg 0.586mg 0%
Valine 1.152mg 0.514mg 0%
Histidine 0.868mg 0.255mg 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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more ProteinProtein +79.7%
Contains more WaterWater +1226%
Contains more FatsFats +23.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +657.6%

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
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Contains less Sat. FatSaturated fat -19.5%
Contains more Mono. FatMonounsaturated fat +29.9%
Contains more Poly. FatPolyunsaturated fat +573.5%

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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.