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  6. Beefsteak raw vs. Hamburger

Beefsteak raw vs. Hamburger — In-Depth Nutrition Comparison

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The main differences between beefsteak raw and hamburgers

  • Beefsteak raw has more vitamin B12, vitamin B6, zinc, and phosphorus; however, hamburgers have more folate, vitamin B1, iron, and calcium.
  • Daily need coverage for vitamin B12 for beefsteak raw is 52% higher.
  • Hamburgers have 3 times less vitamin B6 than beefsteak raw. Beefsteak raw has 0.543mg of vitamin B6, while hamburgers have 0.203mg.
  • Beefsteak raw is lower in saturated fat.
  • Hamburgers have a higher glycemic index than beefsteak raw.

Food types used in this article are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Fast foods, hamburger; double, regular, patty; plain.

Infographic

Beefsteak raw vs Hamburger 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 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +65.9%
Contains more ZincZinc +84.7%
Contains more PhosphorusPhosphorus +61.8%
Contains less SodiumSodium -86.7%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +1940%
Contains more IronIron +44%
Contains more CopperCopper +15.2%

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% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +167.5%
Contains more Vitamin B12Vitamin B12 +86.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +189.3%
Contains more Vitamin B2Vitamin B2 +37.4%
Contains more FolateFolate +1766.7%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin B3 ~5.365mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Hamburger DV% diff.
Vitamin B12 2.69µg 1.44µg 52%
Selenium 27.9µg 51%
Vitamin B6 0.543mg 0.203mg 26%
Zinc 5.3mg 2.87mg 22%
Sodium 55mg 414mg 16%
Saturated fat 1.875g 5.096g 15%
Fats 5.36g 14.36g 14%
Folate 3µg 56µg 13%
Vitamin B1 0.075mg 0.217mg 12%
Phosphorus 220mg 136mg 12%
Iron 2mg 2.88mg 11%
Calcium 5mg 102mg 10%
Manganese 0.217mg 9%
Protein 21.38g 17.08g 9%
Calories 134kcal 295kcal 8%
Monounsaturated fat 2.354g 5.495g 8%
Carbs 0g 24.1g 8%
Cholesterol 67mg 47mg 7%
Vitamin B5 0.31mg 6%
Vitamin B2 0.182mg 0.25mg 5%
Fiber 0g 0.9g 4%
Potassium 375mg 226mg 4%
Fructose 2.03g 3%
Vitamin B3 5.048mg 5.365mg 2%
Vitamin D 0.1µg 1%
Copper 0.079mg 0.091mg 1%
Vitamin K 1.5µg 1%
Magnesium 25mg 20mg 1%
Polyunsaturated fat 0.189g 0.38g 1%
Net carbs 0g 23.2g N/A
Vitamin D 3IU 0%
Sugar 0g 4.15g N/A
Vitamin A 2µg 0µg 0%
Trans fat 0.253g 0.814g N/A
Tryptophan 0.262mg 0.206mg 0%
Threonine 1.099mg 0.666mg 0%
Isoleucine 1.09mg 0.716mg 0%
Leucine 2.011mg 1.319mg 0%
Lysine 2.247mg 1.226mg 0%
Methionine 0.621mg 0.37mg 0%
Phenylalanine 0.931mg 0.677mg 0%
Valine 1.152mg 0.823mg 0%
Histidine 0.868mg 0.505mg 0%
Omega-3 - DPA 0.008g 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
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 g
Contains more ProteinProtein +25.2%
Contains more WaterWater +70.9%
Contains more FatsFats +167.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +442.4%

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
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 g
Contains less Sat. FatSaturated fat -63.2%
Contains more Mono. FatMonounsaturated fat +133.4%
Contains more Poly. FatPolyunsaturated fat +101.1%

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

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.