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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 and phosphorus.
  • 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 cholesterol.

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.
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 21% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Contains more PotassiumPotassium +209.9%
Contains more IronIron +733.3%
Contains more CopperCopper +119.4%
Contains more ZincZinc +35.9%
Contains less SodiumSodium -93.3%
Contains more SeleniumSelenium +92.4%
Contains more MagnesiumMagnesium +16%
Contains more CalciumCalcium +13900%
Contains more PhosphorusPhosphorus +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.
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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B3Vitamin B3 +7912.7%
Contains more Vitamin B6Vitamin B6 +578.8%
Contains more Vitamin B12Vitamin B12 +74.7%
Contains more Vitamin AVitamin A +8150%
Contains more Vitamin DVitamin D +400%
Contains more Vitamin B2Vitamin B2 +83.5%
Contains more Vitamin KVitamin K +53.3%
Contains more FolateFolate +600%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Gouda cheese DV% diff.
Saturated fat 1.875g 17.614g 72%
Calcium 5mg 700mg 70%
Vitamin B12 2.69µg 1.54µg 48%
Phosphorus 220mg 546mg 47%
Vitamin B6 0.543mg 0.08mg 36%
Fats 5.36g 27.44g 34%
Sodium 55mg 819mg 33%
Vitamin B3 5.048mg 0.063mg 31%
Selenium 27.9µg 14.5µg 24%
Iron 2mg 0.24mg 22%
Vitamin A 2µg 165µg 18%
Cholesterol 67mg 114mg 16%
Monounsaturated fat 2.354g 7.747g 13%
Zinc 5.3mg 3.9mg 13%
Vitamin B2 0.182mg 0.334mg 12%
Calories 134kcal 356kcal 11%
Potassium 375mg 121mg 7%
Protein 21.38g 24.94g 7%
Vitamin B5 0.34mg 7%
Copper 0.079mg 0.036mg 5%
Folate 3µg 21µg 5%
Vitamin B1 0.075mg 0.03mg 4%
Polyunsaturated fat 0.189g 0.657g 3%
Choline 15.4mg 3%
Vitamin D 0.1µg 0.5µg 2%
Vitamin E 0.24mg 2%
Vitamin D 3IU 20IU 2%
Carbs 0g 2.22g 1%
Vitamin K 1.5µg 2.3µg 1%
Magnesium 25mg 29mg 1%
Net carbs 0g 2.22g N/A
Sugar 0g 2.22g N/A
Manganese 0.011mg 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.352mg 0%
Threonine 1.099mg 0.93mg 0%
Isoleucine 1.09mg 1.306mg 0%
Leucine 2.011mg 2.564mg 0%
Lysine 2.247mg 2.654mg 0%
Methionine 0.621mg 0.719mg 0%
Phenylalanine 0.931mg 1.431mg 0%
Valine 1.152mg 1.806mg 0%
Histidine 0.868mg 1.032mg 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
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 WaterWater +75.9%
Contains more ProteinProtein +16.7%
Contains more FatsFats +411.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1093.9%

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
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Contains less Sat. FatSaturated fat -89.4%
Contains more Mono. FatMonounsaturated fat +229.1%
Contains more Poly. FatPolyunsaturated fat +247.6%

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.