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Beefsteak raw vs. Endive — In-Depth Nutrition Comparison

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What are the differences between beefsteak raw and endive?

  • Beefsteak raw is higher in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, and phosphorus, yet endive is higher in vitamin K, vitamin A, and folate.
  • Endive's daily need coverage for vitamin K is 191% more.
  • The amount of cholesterol in endive is lower.
  • The glycemic index of beefsteak raw is lower.

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

Infographic

Beefsteak raw vs Endive 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%
Endive
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Contains more MagnesiumMagnesium +66.7%
Contains more PotassiumPotassium +19.4%
Contains more IronIron +141%
Contains more ZincZinc +570.9%
Contains more PhosphorusPhosphorus +685.7%
Contains more SeleniumSelenium +13850%
Contains more CalciumCalcium +940%
Contains more CopperCopper +25.3%
Contains less SodiumSodium -60%

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%
Endive
7
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 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +142.7%
Contains more Vitamin B3Vitamin B3 +1162%
Contains more Vitamin B6Vitamin B6 +2615%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5300%
Contains more Vitamin KVitamin K +15300%
Contains more FolateFolate +4633.3%
~equal in Vitamin B1 ~0.08mg

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
Endive
3
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more ProteinProtein +1610.4%
Contains more FatsFats +2580%
Contains more CarbsCarbs +∞%
Contains more WaterWater +28.6%
Contains more OtherOther +327.3%

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
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +58750%
Contains more Poly. FatPolyunsaturated fat +117.2%
Contains less Sat. FatSaturated fat -97.4%

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

All nutrients comparison - raw data values

Nutrient Beefsteak raw Endive DV% diff.
Vitamin K 1.5µg 231µg 191%
Vitamin B12 2.69µg 0µg 112%
Selenium 27.9µg 0.2µg 50%
Zinc 5.3mg 0.79mg 41%
Protein 21.38g 1.25g 40%
Vitamin B6 0.543mg 0.02mg 40%
Folate 3µg 142µg 35%
Vitamin B3 5.048mg 0.4mg 29%
Phosphorus 220mg 28mg 27%
Cholesterol 67mg 0mg 22%
Manganese 0.42mg 18%
Vitamin B5 0.9mg 18%
Iron 2mg 0.83mg 15%
Fiber 0g 3.1g 12%
Vitamin A 2µg 108µg 12%
Saturated fat 1.875g 0.048g 8%
Fats 5.36g 0.2g 8%
Vitamin B2 0.182mg 0.075mg 8%
Vitamin C 0mg 6.5mg 7%
Monounsaturated fat 2.354g 0.004g 6%
Calories 134kcal 17kcal 6%
Calcium 5mg 52mg 5%
Choline 16.8mg 3%
Vitamin E 0.44mg 3%
Copper 0.079mg 0.099mg 2%
Potassium 375mg 314mg 2%
Magnesium 25mg 15mg 2%
Vitamin D 0.1µg 0µg 1%
Polyunsaturated fat 0.189g 0.087g 1%
Sodium 55mg 22mg 1%
Carbs 0g 3.35g 1%
Net carbs 0g 0.25g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 0.25g N/A
Vitamin B1 0.075mg 0.08mg 0%
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0.005mg 0%
Threonine 1.099mg 0.05mg 0%
Isoleucine 1.09mg 0.072mg 0%
Leucine 2.011mg 0.098mg 0%
Lysine 2.247mg 0.063mg 0%
Methionine 0.621mg 0.014mg 0%
Phenylalanine 0.931mg 0.053mg 0%
Valine 1.152mg 0.063mg 0%
Histidine 0.868mg 0.023mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beefsteak raw Endive
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
66%
Endive
Minerals Daily Need Coverage Score
55%
Beefsteak raw
21%
Endive

Comparison summary

Which food is lower in Cholesterol?
Endive
Endive is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 33mg)
Which food is lower in Saturated fat?
Endive
Endive is lower in Saturated fat (difference - 1.827g)
Which food is cheaper?
Endive
Endive is cheaper (difference - $2)
Which food is lower in Sugar?
Beefsteak raw
Beefsteak raw is lower in Sugar (difference - 0.25g)
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Beefsteak raw
Beefsteak raw is relatively richer in minerals
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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.