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  6. Beefsteak raw vs. Leek

Beefsteak raw vs. Leek — In-Depth Nutrition Comparison

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Significant differences between beefsteak raw and leek

  • Beefsteak raw has more vitamin B12, selenium, zinc, vitamin B3, phosphorus, and vitamin B6; however, leek is richer in vitamin K, vitamin A, and folate.
  • Beefsteak raw covers your daily vitamin B12 needs 112% more than leek.
  • Leek has a higher glycemic index. The glycemic index of leek is 32, while the glycemic index of beefsteak raw is 0.

Specific food types used in this comparison are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Beefsteak raw vs Leek 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%
Leek
Leek
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more PotassiumPotassium +108.3%
Contains more ZincZinc +4316.7%
Contains more PhosphorusPhosphorus +528.6%
Contains more SeleniumSelenium +2690%
Contains more MagnesiumMagnesium +12%
Contains more CalciumCalcium +1080%
Contains more CopperCopper +51.9%
Contains less SodiumSodium -63.6%
~equal in Iron ~2.1mg

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%
Leek
Leek
7
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +506.7%
Contains more Vitamin B3Vitamin B3 +1162%
Contains more Vitamin B6Vitamin B6 +133%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4050%
Contains more Vitamin KVitamin K +3033.3%
Contains more FolateFolate +2033.3%

All nutrients comparison - raw data values

Nutrient Beefsteak raw Leek DV% diff.
Vitamin B12 2.69µg 0µg 112%
Selenium 27.9µg 1µg 49%
Zinc 5.3mg 0.12mg 47%
Protein 21.38g 1.5g 40%
Vitamin K 1.5µg 47µg 38%
Vitamin B3 5.048mg 0.4mg 29%
Phosphorus 220mg 35mg 26%
Vitamin B6 0.543mg 0.233mg 24%
Cholesterol 67mg 0mg 22%
Manganese 0.481mg 21%
Folate 3µg 64µg 15%
Vitamin C 0mg 12mg 13%
Vitamin B2 0.182mg 0.03mg 12%
Vitamin A 2µg 83µg 9%
Saturated fat 1.875g 0.04g 8%
Fats 5.36g 0.3g 8%
Fiber 0g 1.8g 7%
Potassium 375mg 180mg 6%
Monounsaturated fat 2.354g 0.004g 6%
Vitamin E 0.92mg 6%
Carbs 0g 14.15g 5%
Calcium 5mg 59mg 5%
Copper 0.079mg 0.12mg 5%
Calories 134kcal 61kcal 4%
Vitamin B5 0.14mg 3%
Sodium 55mg 20mg 2%
Choline 9.5mg 2%
Vitamin B1 0.075mg 0.06mg 1%
Vitamin D 0.1µg 0µg 1%
Iron 2mg 2.1mg 1%
Magnesium 25mg 28mg 1%
Net carbs 0g 12.35g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 3.9g N/A
Trans fat 0.253g 0g N/A
Polyunsaturated fat 0.189g 0.166g 0%
Tryptophan 0.262mg 0.012mg 0%
Threonine 1.099mg 0.063mg 0%
Isoleucine 1.09mg 0.052mg 0%
Leucine 2.011mg 0.096mg 0%
Lysine 2.247mg 0.078mg 0%
Methionine 0.621mg 0.018mg 0%
Phenylalanine 0.931mg 0.055mg 0%
Valine 1.152mg 0.056mg 0%
Histidine 0.868mg 0.025mg 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
Leek
Leek
3
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +1325.3%
Contains more FatsFats +1686.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.8%
Contains more OtherOther +218.2%

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
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +58750%
Contains more Poly. FatPolyunsaturated fat +13.9%
Contains less Sat. FatSaturated fat -97.9%

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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.