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  6. Beefsteak raw vs. Groat

Beefsteak raw vs. Groat — In-Depth Nutrition Comparison

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Important differences between beefsteak raw and groat

  • Beefsteak raw has more vitamin B12, selenium, zinc, and vitamin B6; however, groat has more copper, magnesium, fiber, vitamin B2, and phosphorus.
  • Groat's daily need coverage for copper is 113% more.
  • Groat is lower in cholesterol.
  • Groat has a higher glycemic index than beefsteak raw.

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 Buckwheat.

Infographic

Beefsteak raw vs Groat 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%
Groat
Groat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more ZincZinc +120.8%
Contains more SeleniumSelenium +236.1%
Contains more MagnesiumMagnesium +824%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +22.7%
Contains more CopperCopper +1292.4%
Contains more PhosphorusPhosphorus +57.7%
Contains less SodiumSodium -98.2%
~equal in Iron ~2.2mg

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%
Groat
Groat
5
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% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +158.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +34.7%
Contains more Vitamin B2Vitamin B2 +133.5%
Contains more Vitamin B3Vitamin B3 +39.1%
Contains more FolateFolate +900%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Groat DV% diff.
Copper 0.079mg 1.1mg 113%
Vitamin B12 2.69µg 0µg 112%
Manganese 1.3mg 57%
Magnesium 25mg 231mg 49%
Fiber 0g 10g 40%
Selenium 27.9µg 8.3µg 36%
Vitamin B6 0.543mg 0.21mg 26%
Zinc 5.3mg 2.4mg 26%
Vitamin B5 1.233mg 25%
Carbs 0g 71.5g 24%
Cholesterol 67mg 0mg 22%
Vitamin B2 0.182mg 0.425mg 19%
Phosphorus 220mg 347mg 18%
Protein 21.38g 13.25g 16%
Vitamin B3 5.048mg 7.02mg 12%
Calories 134kcal 343kcal 10%
Folate 3µg 30µg 7%
Polyunsaturated fat 0.189g 1.039g 6%
Saturated fat 1.875g 0.741g 5%
Monounsaturated fat 2.354g 1.04g 3%
Iron 2mg 2.2mg 3%
Potassium 375mg 460mg 3%
Fats 5.36g 3.4g 3%
Sodium 55mg 1mg 2%
Vitamin B1 0.075mg 0.101mg 2%
Vitamin D 0.1µg 0µg 1%
Calcium 5mg 18mg 1%
Vitamin K 1.5µg 1%
Net carbs 0g 61.5g N/A
Vitamin D 3IU 0IU 0%
Vitamin A 2µg 0µg 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.192mg 0%
Threonine 1.099mg 0.506mg 0%
Isoleucine 1.09mg 0.498mg 0%
Leucine 2.011mg 0.832mg 0%
Lysine 2.247mg 0.672mg 0%
Methionine 0.621mg 0.172mg 0%
Phenylalanine 0.931mg 0.52mg 0%
Valine 1.152mg 0.678mg 0%
Histidine 0.868mg 0.309mg 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
Groat
Groat
2
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more ProteinProtein +61.4%
Contains more FatsFats +57.6%
Contains more WaterWater +648%
Contains more CarbsCarbs +∞%
Contains more OtherOther +536.4%

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
Groat
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains more Mono. FatMonounsaturated fat +126.3%
Contains less Sat. FatSaturated fat -60.5%
Contains more Poly. FatPolyunsaturated fat +449.7%

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.