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  6. Beefsteak raw vs. Lentil

Beefsteak raw vs. Lentil — In-Depth Nutrition Comparison

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The main differences between beefsteak raw and lentil

  • Beefsteak raw has more vitamin B12, selenium, zinc, vitamin B6, and vitamin B3; however, lentil has more folate, fiber, copper, and iron.
  • Daily need coverage for vitamin B12 for beefsteak raw is 112% higher.
  • Lentil 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 Lentils, mature seeds, cooked, boiled, without salt.

Infographic

Beefsteak raw vs Lentil 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%
Lentil
Lentil
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Contains more ZincZinc +317.3%
Contains more PhosphorusPhosphorus +22.2%
Contains more SeleniumSelenium +896.4%
Contains more MagnesiumMagnesium +44%
Contains more CalciumCalcium +280%
Contains more IronIron +66.5%
Contains more CopperCopper +217.7%
Contains less SodiumSodium -96.4%
~equal in Potassium ~369mg

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%
Lentil
Lentil
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +149.3%
Contains more Vitamin B3Vitamin B3 +376.2%
Contains more Vitamin B6Vitamin B6 +205.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +125.3%
Contains more Vitamin KVitamin K +13.3%
Contains more FolateFolate +5933.3%

All nutrients comparison - raw data values

Nutrient Beefsteak raw Lentil DV% diff.
Vitamin B12 2.69µg 0µg 112%
Selenium 27.9µg 2.8µg 46%
Folate 3µg 181µg 45%
Zinc 5.3mg 1.27mg 37%
Fiber 0g 7.9g 32%
Vitamin B6 0.543mg 0.178mg 28%
Vitamin B3 5.048mg 1.06mg 25%
Protein 21.38g 9.02g 25%
Cholesterol 67mg 0mg 22%
Manganese 0.494mg 21%
Copper 0.079mg 0.251mg 19%
Iron 2mg 3.33mg 17%
Vitamin B5 0.638mg 13%
Vitamin B2 0.182mg 0.073mg 8%
Fats 5.36g 0.38g 8%
Saturated fat 1.875g 0.053g 8%
Vitamin B1 0.075mg 0.169mg 8%
Carbs 0g 20.13g 7%
Choline 32.7mg 6%
Phosphorus 220mg 180mg 6%
Monounsaturated fat 2.354g 0.064g 6%
Magnesium 25mg 36mg 3%
Sodium 55mg 2mg 2%
Vitamin C 0mg 1.5mg 2%
Calories 134kcal 116kcal 1%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.11mg 1%
Calcium 5mg 19mg 1%
Net carbs 0g 12.23g N/A
Vitamin D 3IU 0IU 0%
Potassium 375mg 369mg 0%
Sugar 0g 1.8g N/A
Vitamin A 2µg 0µg 0%
Vitamin K 1.5µg 1.7µg 0%
Trans fat 0.253g 0g N/A
Polyunsaturated fat 0.189g 0.175g 0%
Tryptophan 0.262mg 0.081mg 0%
Threonine 1.099mg 0.323mg 0%
Isoleucine 1.09mg 0.39mg 0%
Leucine 2.011mg 0.654mg 0%
Lysine 2.247mg 0.63mg 0%
Methionine 0.621mg 0.077mg 0%
Phenylalanine 0.931mg 0.445mg 0%
Valine 1.152mg 0.448mg 0%
Histidine 0.868mg 0.254mg 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
Lentil
Lentil
2
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more ProteinProtein +137%
Contains more FatsFats +1310.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +151.5%
~equal in Water ~69.64g

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
Lentil
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated fat +3578.1%
Contains less Sat. FatSaturated fat -97.2%
~equal in Polyunsaturated fat ~0.175g

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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.