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Beefsteak raw vs. Juice — In-Depth Nutrition Comparison

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The main differences between beefsteak raw and juice

  • Beefsteak raw has more vitamin B12, selenium, zinc, phosphorus, iron, and potassium; however, juice has more vitamin B1, vitamin B2, and vitamin C.
  • Daily need coverage for vitamin B12 for beefsteak raw is 112% higher.
  • Juice is lower in cholesterol.
  • Juice has 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 Beverages, Orange juice drink.

Infographic

Beefsteak raw vs Juice 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%
Juice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 3.7% 4.1% 6% 0.55% 1.7% 0.26% 0.91% 0%
Contains more MagnesiumMagnesium +733.3%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +792.9%
Contains more IronIron +1718.2%
Contains more CopperCopper +338.9%
Contains more ZincZinc +26400%
Contains more PhosphorusPhosphorus +5400%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -96.4%

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%
Juice
6
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 50% 0.67% 0.4% 0% 95% 99% 94% 3.6% 115% 0% 0% 3% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +406.7%
Contains more Vitamin B2Vitamin B2 +136.3%
Contains more FolateFolate +33.3%
~equal in Vitamin A ~2µg
~equal in Vitamin B3 ~5mg
~equal in Vitamin B6 ~0.5mg
~equal in Choline ~mg

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
Juice
2
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 g
Contains more ProteinProtein +10590%
Contains more FatsFats +∞%
Contains more OtherOther +73.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +18.2%

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
Juice
1
50% 50%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.01 g
Contains more Mono. FatMonounsaturated fat +23440%
Contains more Poly. FatPolyunsaturated fat +1790%
Contains less Sat. FatSaturated fat -100%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beefsteak raw Juice
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beefsteak raw Juice DV% diff.
Vitamin B12 2.69µg 0µg 112%
Selenium 27.9µg 0µg 51%
Zinc 5.3mg 0.02mg 48%
Protein 21.38g 0.2g 42%
Phosphorus 220mg 4mg 31%
Vitamin B1 0.075mg 0.38mg 25%
Iron 2mg 0.11mg 24%
Cholesterol 67mg 0mg 22%
Vitamin B2 0.182mg 0.43mg 19%
Vitamin C 0mg 15mg 17%
Potassium 375mg 42mg 10%
Saturated fat 1.875g 0g 9%
Fats 5.36g 0g 8%
Copper 0.079mg 0.018mg 7%
Monounsaturated fat 2.354g 0.01g 6%
Magnesium 25mg 3mg 5%
Calories 134kcal 54kcal 4%
Carbs 0g 13.41g 4%
Vitamin B6 0.543mg 0.5mg 3%
Sodium 55mg 2mg 2%
Vitamin D 0.1µg 1%
Vitamin B5 0.06mg 1%
Fiber 0g 0.2g 1%
Polyunsaturated fat 0.189g 0.01g 1%
Vitamin K 1.5µg 0µg 1%
Net carbs 0g 13.21g N/A
Vitamin D 3IU 0%
Calcium 5mg 2mg 0%
Sugar 0g 9.36g N/A
Vitamin E 0.02mg 0%
Vitamin A 2µg 2µg 0%
Manganese 0.007mg 0%
Vitamin B3 5.048mg 5mg 0%
Folate 3µg 4µg 0%
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beefsteak raw Juice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
48%
Beefsteak raw
35%
Juice
Minerals Daily Need Coverage Score
55%
Beefsteak raw
2%
Juice

Comparison summary

Which food is lower in Cholesterol?
Juice
Juice is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Juice
Juice contains less Sodium (difference - 53mg)
Which food is lower in Saturated fat?
Juice
Juice is lower in Saturated fat (difference - 1.875g)
Which food is cheaper?
Juice
Juice is cheaper (difference - $2.4)
Which food is lower in Sugar?
Beefsteak raw
Beefsteak raw is lower in Sugar (difference - 9.36g)
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Beefsteak raw
Beefsteak raw is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/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.