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  6. Beefsteak raw vs. Gouda cheese

Beefsteak raw vs. Gouda cheese — In-Depth Nutrition Comparison

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What are the main differences between Beefsteak raw and Gouda cheese?

  • Beefsteak raw is richer in Vitamin B12, Vitamin B6, Vitamin B3, Selenium, and Iron, yet Gouda cheese is richer in Calcium, Phosphorus, and Vitamin A RAE.
  • Gouda cheese's daily need coverage for Saturated Fat is 79% higher.
  • Beefsteak raw has 80 times more Vitamin B3 than Gouda cheese. Beefsteak raw has 5.048mg of Vitamin B3, while Gouda cheese has 0.063mg.
  • Beefsteak raw contains less Saturated Fat.

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

Infographic

Beefsteak raw vs Gouda cheese 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.
Beefsteak raw
Beefsteak raw
6
:
4
Gouda cheese
Gouda cheese
Contains more Iron +733.3%
Contains more Potassium +209.9%
Contains less Sodium -93.3%
Contains more Zinc +35.9%
Contains more Copper +119.4%
Contains more Selenium +92.4%
Contains more Calcium +13900%
Contains more Magnesium +16%
Contains more Phosphorus +148.2%
Beefsteak raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 75% 18% 95% 34% 8% 145% 27% 0% 153%
Gouda cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Contains more Iron +733.3%
Contains more Potassium +209.9%
Contains less Sodium -93.3%
Contains more Zinc +35.9%
Contains more Copper +119.4%
Contains more Selenium +92.4%
Contains more Calcium +13900%
Contains more Magnesium +16%
Contains more Phosphorus +148.2%

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.
Beefsteak raw
Beefsteak raw
4
:
7
Gouda cheese
Gouda cheese
Contains more Vitamin B1 +150%
Contains more Vitamin B3 +7912.7%
Contains more Vitamin B6 +578.8%
Contains more Vitamin B12 +74.7%
Contains more Vitamin A +9283.3%
Contains more Vitamin D +400%
Contains more Vitamin B2 +83.5%
Contains more Folate +600%
Contains more Vitamin K +53.3%
Beefsteak raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 3% 0% 19% 42% 95% 0% 126% 3% 337% 4%
Gouda cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 34% 5% 15% 0% 8% 78% 2% 21% 19% 16% 193% 6%
Contains more Vitamin B1 +150%
Contains more Vitamin B3 +7912.7%
Contains more Vitamin B6 +578.8%
Contains more Vitamin B12 +74.7%
Contains more Vitamin A +9283.3%
Contains more Vitamin D +400%
Contains more Vitamin B2 +83.5%
Contains more Folate +600%
Contains more Vitamin K +53.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beefsteak raw
Beefsteak raw
1
:
4
Gouda cheese
Gouda cheese
Contains more Water +75.9%
Contains more Protein +16.7%
Contains more Fats +411.9%
Contains more Carbs +∞%
Contains more Other +1093.9%
Beefsteak raw
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Gouda cheese
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Contains more Water +75.9%
Contains more Protein +16.7%
Contains more Fats +411.9%
Contains more Carbs +∞%
Contains more Other +1093.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beefsteak raw
Beefsteak raw
1
:
2
Gouda cheese
Gouda cheese
Contains less Saturated Fat -89.4%
Contains more Monounsaturated Fat +229.1%
Contains more Polyunsaturated fat +247.6%
Beefsteak raw
42% 53% 4%
Saturated Fat: 1.875 g
Monounsaturated Fat: 2.354 g
Polyunsaturated fat: 0.189 g
Gouda cheese
68% 30% 3%
Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g
Contains less Saturated Fat -89.4%
Contains more Monounsaturated Fat +229.1%
Contains more Polyunsaturated fat +247.6%

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 Gouda cheese
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beefsteak raw Gouda cheese Opinion
Net carbs 0g 2.22g Gouda cheese
Protein 21.38g 24.94g Gouda cheese
Fats 5.36g 27.44g Gouda cheese
Carbs 0g 2.22g Gouda cheese
Calories 134kcal 356kcal Gouda cheese
Sugar 0g 2.22g Beefsteak raw
Calcium 5mg 700mg Gouda cheese
Iron 2mg 0.24mg Beefsteak raw
Magnesium 25mg 29mg Gouda cheese
Phosphorus 220mg 546mg Gouda cheese
Potassium 375mg 121mg Beefsteak raw
Sodium 55mg 819mg Beefsteak raw
Zinc 5.3mg 3.9mg Beefsteak raw
Copper 0.079mg 0.036mg Beefsteak raw
Manganese 0.011mg Gouda cheese
Selenium 27.9µg 14.5µg Beefsteak raw
Vitamin A 6IU 563IU Gouda cheese
Vitamin A RAE 2µg 165µg Gouda cheese
Vitamin E 0.24mg Gouda cheese
Vitamin D 3IU 20IU Gouda cheese
Vitamin D 0.1µg 0.5µg Gouda cheese
Vitamin B1 0.075mg 0.03mg Beefsteak raw
Vitamin B2 0.182mg 0.334mg Gouda cheese
Vitamin B3 5.048mg 0.063mg Beefsteak raw
Vitamin B5 0.34mg Gouda cheese
Vitamin B6 0.543mg 0.08mg Beefsteak raw
Folate 3µg 21µg Gouda cheese
Vitamin B12 2.69µg 1.54µg Beefsteak raw
Vitamin K 1.5µg 2.3µg Gouda cheese
Tryptophan 0.262mg 0.352mg Gouda cheese
Threonine 1.099mg 0.93mg Beefsteak raw
Isoleucine 1.09mg 1.306mg Gouda cheese
Leucine 2.011mg 2.564mg Gouda cheese
Lysine 2.247mg 2.654mg Gouda cheese
Methionine 0.621mg 0.719mg Gouda cheese
Phenylalanine 0.931mg 1.431mg Gouda cheese
Valine 1.152mg 1.806mg Gouda cheese
Histidine 0.868mg 1.032mg Gouda cheese
Cholesterol 67mg 114mg Beefsteak raw
Trans Fat 0.253g Gouda cheese
Saturated Fat 1.875g 17.614g Beefsteak raw
Omega-3 - DPA 0.008g 0g Beefsteak raw
Monounsaturated Fat 2.354g 7.747g Gouda cheese
Polyunsaturated fat 0.189g 0.657g Gouda cheese
Omega-6 - Linoleic acid 0.142g Beefsteak raw
Omega-6 - Gamma-linoleic acid 0.007g Beefsteak raw

Which food is preferable for your diet?

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

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
52%
Beefsteak raw
33%
Gouda cheese
Minerals Daily Need Coverage Score
55%
Beefsteak raw
79%
Gouda cheese

Comparison summary

Which food is cheaper?
Gouda cheese
Gouda cheese is cheaper (difference - $0.4)
Which food is lower in Sugar?
Beefsteak raw
Beefsteak raw is lower in Sugar (difference - 2.22g)
Which food contains less Sodium?
Beefsteak raw
Beefsteak raw contains less Sodium (difference - 764mg)
Which food is lower in Cholesterol?
Beefsteak raw
Beefsteak raw is lower in Cholesterol (difference - 47mg)
Which food is lower in Saturated Fat?
Beefsteak raw
Beefsteak raw is lower in Saturated Fat (difference - 15.739g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.