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  6. Beefsteak raw vs. Grape leaves

Beefsteak raw vs. Grape leaves — In-Depth Nutrition Comparison

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How are beefsteak raw and grape leaves different?

  • Beefsteak raw is richer in vitamin B12, selenium, and zinc, while grape leaves are higher in vitamin A, vitamin K, fiber, copper, calcium, and folate.
  • Grape leaves cover your daily need for vitamin A, 550% more than beefsteak raw.
  • Grape leaves are lower in cholesterol.

Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Grape leaves, raw types were used in this article.

Infographic

Beefsteak raw vs Grape leaves 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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more PotassiumPotassium +37.9%
Contains more ZincZinc +691%
Contains more PhosphorusPhosphorus +141.8%
Contains more SeleniumSelenium +3000%
Contains more MagnesiumMagnesium +280%
Contains more CalciumCalcium +7160%
Contains more IronIron +31.5%
Contains more CopperCopper +425.3%
Contains less SodiumSodium -83.6%

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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B3Vitamin B3 +113.7%
Contains more Vitamin B6Vitamin B6 +35.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +68700%
Contains more Vitamin B2Vitamin B2 +94.5%
Contains more Vitamin KVitamin K +7140%
Contains more FolateFolate +2666.7%

All nutrients comparison - raw data values

Nutrient Beefsteak raw Grape leaves DV% diff.
Vitamin A 2µg 1376µg 153%
Manganese 2.855mg 124%
Vitamin B12 2.69µg 0µg 112%
Vitamin K 1.5µg 108.6µg 89%
Selenium 27.9µg 0.9µg 49%
Fiber 0g 11g 44%
Zinc 5.3mg 0.67mg 42%
Copper 0.079mg 0.415mg 37%
Calcium 5mg 363mg 36%
Protein 21.38g 5.6g 32%
Cholesterol 67mg 0mg 22%
Folate 3µg 83µg 20%
Phosphorus 220mg 91mg 18%
Magnesium 25mg 95mg 17%
Vitamin B3 5.048mg 2.362mg 17%
Vitamin E 2mg 13%
Vitamin B2 0.182mg 0.354mg 13%
Vitamin C 0mg 11.1mg 12%
Vitamin B6 0.543mg 0.4mg 11%
Iron 2mg 2.63mg 8%
Saturated fat 1.875g 0.336g 7%
Carbs 0g 17.31g 6%
Monounsaturated fat 2.354g 0.081g 6%
Polyunsaturated fat 0.189g 1.065g 6%
Fats 5.36g 2.12g 5%
Vitamin B5 0.231mg 5%
Vitamin B1 0.075mg 0.04mg 3%
Potassium 375mg 272mg 3%
Choline 12.8mg 2%
Calories 134kcal 93kcal 2%
Sodium 55mg 9mg 2%
Vitamin D 0.1µg 0µg 1%
Net carbs 0g 6.31g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 6.3g N/A
Trans fat 0.253g 0g N/A
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 - 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
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more ProteinProtein +281.8%
Contains more FatsFats +152.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +400%
~equal in Water ~73.32g

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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains more Mono. FatMonounsaturated fat +2806.2%
Contains less Sat. FatSaturated fat -82.1%
Contains more Poly. FatPolyunsaturated fat +463.5%

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.