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  6. Beefsteak raw vs. Sardines

Beefsteak raw vs. Sardines — In-Depth Nutrition Comparison

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Important differences between beefsteak raw and sardines

  • Beefsteak raw has more zinc and vitamin B6; however, sardines have more vitamin B12, selenium, phosphorus, calcium, vitamin D, copper, and iron.
  • Sardines' daily need coverage for vitamin B12 is 260% more.
  • Beefsteak raw has 4 times more zinc than sardines. Beefsteak raw has 5.3mg of zinc, while sardines have 1.31mg.
  • Beefsteak raw is lower in cholesterol.

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 Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Beefsteak raw vs Sardines 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more ZincZinc +304.6%
Contains less SodiumSodium -82.1%
Contains more MagnesiumMagnesium +56%
Contains more CalciumCalcium +7540%
Contains more IronIron +46%
Contains more CopperCopper +135.4%
Contains more PhosphorusPhosphorus +122.7%
Contains more SeleniumSelenium +88.9%
~equal in Potassium ~397mg

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin B6Vitamin B6 +225.1%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin DVitamin D +4700%
Contains more Vitamin B2Vitamin B2 +24.7%
Contains more Vitamin B12Vitamin B12 +232.3%
Contains more Vitamin KVitamin K +73.3%
Contains more FolateFolate +233.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.08mg
~equal in Vitamin B3 ~5.245mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Sardines DV% diff.
Vitamin B12 2.69µg 8.94µg 260%
Selenium 27.9µg 52.7µg 45%
Phosphorus 220mg 490mg 39%
Calcium 5mg 382mg 38%
Zinc 5.3mg 1.31mg 36%
Polyunsaturated fat 0.189g 5.148g 33%
Vitamin B6 0.543mg 0.167mg 29%
Cholesterol 67mg 142mg 25%
Vitamin D 0.1µg 4.8µg 24%
Vitamin D 3IU 193IU 24%
Choline 75mg 14%
Vitamin E 2.04mg 14%
Vitamin B5 0.642mg 13%
Iron 2mg 2.92mg 12%
Copper 0.079mg 0.186mg 12%
Sodium 55mg 307mg 11%
Fats 5.36g 11.45g 9%
Protein 21.38g 24.62g 6%
Manganese 0.108mg 5%
Monounsaturated fat 2.354g 3.869g 4%
Calories 134kcal 208kcal 4%
Vitamin A 2µg 32µg 3%
Vitamin B2 0.182mg 0.227mg 3%
Magnesium 25mg 39mg 3%
Folate 3µg 10µg 2%
Saturated fat 1.875g 1.528g 2%
Vitamin B3 5.048mg 5.245mg 1%
Vitamin K 1.5µg 2.6µg 1%
Potassium 375mg 397mg 1%
Vitamin B1 0.075mg 0.08mg 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.276mg 0%
Threonine 1.099mg 1.079mg 0%
Isoleucine 1.09mg 1.134mg 0%
Leucine 2.011mg 2.001mg 0%
Lysine 2.247mg 2.26mg 0%
Methionine 0.621mg 0.729mg 0%
Phenylalanine 0.931mg 0.961mg 0%
Valine 1.152mg 1.268mg 0%
Histidine 0.868mg 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A
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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more WaterWater +22.3%
Contains more ProteinProtein +15.2%
Contains more FatsFats +113.6%
Contains more OtherOther +1209.1%
~equal in Carbs ~0g

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -18.5%
Contains more Mono. FatMonounsaturated fat +64.4%
Contains more Poly. FatPolyunsaturated fat +2623.8%

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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.