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  6. Beefsteak raw vs. Filo

Beefsteak raw vs. Filo — In-Depth Nutrition Comparison

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Important differences between beefsteak raw and filo

  • Beefsteak raw has more vitamin B12, zinc, vitamin B6, and phosphorus; however, filo has more vitamin B1, folate, iron, and vitamin B2.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% more.
  • Filo has a higher glycemic index than beefsteak raw.

The food varieties used in the comparison are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Phyllo dough.

Infographic

Beefsteak raw vs Filo 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%
Filo
Filo
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains more MagnesiumMagnesium +66.7%
Contains more PotassiumPotassium +406.8%
Contains more ZincZinc +981.6%
Contains more PhosphorusPhosphorus +193.3%
Contains less SodiumSodium -88.6%
Contains more SeleniumSelenium +19.7%
Contains more CalciumCalcium +120%
Contains more IronIron +60.5%
Contains more CopperCopper +27.8%

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%
Filo
Filo
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 0% 0% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +23.9%
Contains more Vitamin B6Vitamin B6 +1710%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +621.3%
Contains more Vitamin B2Vitamin B2 +87.4%
Contains more Vitamin KVitamin K +66.7%
Contains more FolateFolate +2833.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Filo DV% diff.
Vitamin B12 2.69µg 0µg 112%
Zinc 5.3mg 0.49mg 44%
Vitamin B6 0.543mg 0.03mg 39%
Vitamin B1 0.075mg 0.541mg 39%
Protein 21.38g 7.1g 29%
Cholesterol 67mg 0mg 22%
Phosphorus 220mg 75mg 21%
Folate 3µg 88µg 21%
Manganese 0.476mg 21%
Sodium 55mg 483mg 19%
Carbs 0g 52.6g 18%
Iron 2mg 3.21mg 15%
Vitamin B2 0.182mg 0.341mg 12%
Potassium 375mg 74mg 9%
Selenium 27.9µg 23.3µg 8%
Calories 134kcal 299kcal 8%
Fiber 0g 1.9g 8%
Vitamin B3 5.048mg 4.073mg 6%
Vitamin B5 0.302mg 6%
Polyunsaturated fat 0.189g 0.923g 5%
Copper 0.079mg 0.101mg 2%
Monounsaturated fat 2.354g 3.149g 2%
Saturated fat 1.875g 1.47g 2%
Magnesium 25mg 15mg 2%
Vitamin K 1.5µg 2.5µg 1%
Fats 5.36g 6g 1%
Choline 6.9mg 1%
Vitamin D 0.1µg 0µg 1%
Calcium 5mg 11mg 1%
Vitamin E 0.08mg 1%
Net carbs 0g 50.7g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 0.18g N/A
Vitamin A 2µg 0µg 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.088mg 0%
Threonine 1.099mg 0.194mg 0%
Isoleucine 1.09mg 0.246mg 0%
Leucine 2.011mg 0.49mg 0%
Lysine 2.247mg 0.158mg 0%
Methionine 0.621mg 0.126mg 0%
Phenylalanine 0.931mg 0.359mg 0%
Valine 1.152mg 0.286mg 0%
Histidine 0.868mg 0.159mg 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
Filo
Filo
3
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more ProteinProtein +201.1%
Contains more WaterWater +123.7%
Contains more FatsFats +11.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +415.2%

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
Filo
Filo
3
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains less Sat. FatSaturated fat -21.6%
Contains more Mono. FatMonounsaturated fat +33.8%
Contains more Poly. FatPolyunsaturated fat +388.4%

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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.