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  6. Beefsteak raw vs. Lettuce

Beefsteak raw vs. Lettuce — In-Depth Nutrition Comparison

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What are the differences between beefsteak raw and lettuce?

  • Beefsteak raw is higher in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, phosphorus, and iron, yet lettuce is higher in vitamin A and vitamin K.
  • Lettuce's daily need coverage for vitamin A is 148% more.
  • The amount of cholesterol in lettuce is lower.
  • The glycemic index of beefsteak raw is lower.

We used Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Lettuce, green leaf, raw types in this article.

Infographic

Beefsteak raw vs Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +92.3%
Contains more PotassiumPotassium +93.3%
Contains more IronIron +132.6%
Contains more CopperCopper +172.4%
Contains more ZincZinc +2844.4%
Contains more PhosphorusPhosphorus +658.6%
Contains more SeleniumSelenium +4550%
Contains more CalciumCalcium +620%
Contains less SodiumSodium -49.1%

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +127.5%
Contains more Vitamin B3Vitamin B3 +1246.1%
Contains more Vitamin B6Vitamin B6 +503.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +18400%
Contains more Vitamin KVitamin K +8320%
Contains more FolateFolate +1166.7%
~equal in Vitamin B1 ~0.07mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Lettuce DV% diff.
Vitamin B12 2.69µg 0µg 112%
Vitamin K 1.5µg 126.3µg 104%
Selenium 27.9µg 0.6µg 50%
Zinc 5.3mg 0.18mg 47%
Vitamin A 2µg 370µg 41%
Protein 21.38g 1.36g 40%
Vitamin B6 0.543mg 0.09mg 35%
Vitamin B3 5.048mg 0.375mg 29%
Phosphorus 220mg 29mg 27%
Cholesterol 67mg 0mg 22%
Iron 2mg 0.86mg 14%
Manganese 0.25mg 11%
Vitamin C 0mg 9.2mg 10%
Folate 3µg 38µg 9%
Saturated fat 1.875g 0.02g 8%
Fats 5.36g 0.15g 8%
Vitamin B2 0.182mg 0.08mg 8%
Monounsaturated fat 2.354g 0.006g 6%
Calories 134kcal 15kcal 6%
Copper 0.079mg 0.029mg 6%
Fiber 0g 1.3g 5%
Potassium 375mg 194mg 5%
Vitamin B5 0.134mg 3%
Calcium 5mg 36mg 3%
Magnesium 25mg 13mg 3%
Choline 13.6mg 2%
Vitamin E 0.22mg 1%
Sodium 55mg 28mg 1%
Fructose 0.43g 1%
Polyunsaturated fat 0.189g 0.082g 1%
Vitamin D 0.1µg 0µg 1%
Carbs 0g 2.87g 1%
Net carbs 0g 1.57g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 0.78g N/A
Vitamin B1 0.075mg 0.07mg 0%
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0.009mg 0%
Threonine 1.099mg 0.059mg 0%
Isoleucine 1.09mg 0.084mg 0%
Leucine 2.011mg 0.079mg 0%
Lysine 2.247mg 0.084mg 0%
Methionine 0.621mg 0.016mg 0%
Phenylalanine 0.931mg 0.055mg 0%
Valine 1.152mg 0.07mg 0%
Histidine 0.868mg 0.022mg 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
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +1472.1%
Contains more FatsFats +3473.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.2%
Contains more OtherOther +93.9%

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +39133.3%
Contains more Poly. FatPolyunsaturated fat +130.5%
Contains less Sat. FatSaturated fat -98.9%

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.