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  6. Beefsteak raw vs. Graham cracker

Beefsteak raw vs. Graham cracker — In-Depth Nutrition Comparison

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What are the differences between beefsteak raw and graham cracker?

  • Beefsteak raw is higher in vitamin B12, zinc, selenium, and vitamin B6, yet graham cracker is higher in iron, folate, vitamin B1, and fiber.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% more.
  • 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 Cookies, graham crackers, plain or honey (includes cinnamon) types in this article.

Infographic

Beefsteak raw vs Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more PotassiumPotassium +120.6%
Contains more ZincZinc +452.1%
Contains more PhosphorusPhosphorus +18.9%
Contains less SodiumSodium -88%
Contains more SeleniumSelenium +342.9%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +1440%
Contains more IronIron +89%
Contains more CopperCopper +115.2%

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% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +13.7%
Contains more Vitamin B6Vitamin B6 +248.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +253.3%
Contains more Vitamin B2Vitamin B2 +74.2%
Contains more Vitamin KVitamin K +853.3%
Contains more FolateFolate +2933.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Graham cracker DV% diff.
Vitamin B12 2.69µg 0µg 112%
Manganese 1.019mg 44%
Selenium 27.9µg 6.3µg 39%
Zinc 5.3mg 0.96mg 39%
Polyunsaturated fat 0.189g 5.388g 35%
Vitamin B6 0.543mg 0.156mg 30%
Protein 21.38g 6.69g 29%
Carbs 0g 77.66g 26%
Cholesterol 67mg 0mg 22%
Folate 3µg 91µg 22%
Iron 2mg 3.78mg 22%
Starch 46.56g 19%
Sodium 55mg 459mg 18%
Vitamin B1 0.075mg 0.265mg 16%
Calories 134kcal 430kcal 15%
Fiber 0g 3.4g 14%
Vitamin K 1.5µg 14.3µg 11%
Copper 0.079mg 0.17mg 10%
Vitamin E 1.51mg 10%
Vitamin B2 0.182mg 0.317mg 10%
Vitamin B5 0.42mg 8%
Fats 5.36g 10.6g 8%
Calcium 5mg 77mg 7%
Potassium 375mg 170mg 6%
Phosphorus 220mg 185mg 5%
Vitamin B3 5.048mg 4.439mg 4%
Magnesium 25mg 40mg 4%
Vitamin D 0.1µg 0µg 1%
Fructose 0.99g 1%
Choline 5.9mg 1%
Saturated fat 1.875g 1.633g 1%
Net carbs 0g 74.26g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 24.85g N/A
Vitamin A 2µg 0µg 0%
Trans fat 0.253g 0.055g N/A
Monounsaturated fat 2.354g 2.509g 0%
Tryptophan 0.262mg 0%
Threonine 1.099mg 0%
Isoleucine 1.09mg 0%
Leucine 2.011mg 0%
Lysine 2.247mg 0%
Methionine 0.621mg 0%
Phenylalanine 0.931mg 0%
Valine 1.152mg 0%
Histidine 0.868mg 0%
Omega-3 - ALA 0.599g N/A
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Gamma-linoleic acid 0.007g 0.024g N/A
Omega-6 - Eicosadienoic acid 0g 0.004g N/A
Omega-6 - Linoleic acid 0.142g 4.735g 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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more ProteinProtein +219.6%
Contains more WaterWater +2051.3%
Contains more FatsFats +97.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +403%

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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -12.9%
Contains more Poly. FatPolyunsaturated fat +2750.8%
~equal in Monounsaturated fat ~2.509g

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.