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  6. Beefsteak raw vs. Millet raw

Beefsteak raw vs. Millet raw — In-Depth Nutrition Comparison

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A recap on differences between beefsteak raw and millet raw

  • Beefsteak raw has more vitamin B12, selenium, and zinc; however, millet raw is higher in copper, fiber, vitamin B1, magnesium, folate, and iron.
  • Beefsteak raw covers your daily vitamin B12 needs 112% more than millet raw.
  • The glycemic index of millet raw is higher.

Food varieties used in this article are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Millet, raw.

Infographic

Beefsteak raw vs Millet raw 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more PotassiumPotassium +92.3%
Contains more ZincZinc +215.5%
Contains more SeleniumSelenium +933.3%
Contains more MagnesiumMagnesium +356%
Contains more CalciumCalcium +60%
Contains more IronIron +50.5%
Contains more CopperCopper +849.4%
Contains more PhosphorusPhosphorus +29.5%
Contains less SodiumSodium -90.9%

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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +41.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +66.7%
Contains more Vitamin B1Vitamin B1 +461.3%
Contains more Vitamin B2Vitamin B2 +59.3%
Contains more FolateFolate +2733.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~4.72mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Millet raw DV% diff.
Vitamin B12 2.69µg 0µg 112%
Copper 0.079mg 0.75mg 75%
Manganese 1.632mg 71%
Selenium 27.9µg 2.7µg 46%
Fiber 0g 8.5g 34%
Zinc 5.3mg 1.68mg 33%
Vitamin B1 0.075mg 0.421mg 29%
Carbs 0g 72.85g 24%
Cholesterol 67mg 0mg 22%
Folate 3µg 85µg 21%
Magnesium 25mg 114mg 21%
Protein 21.38g 11.02g 21%
Vitamin B5 0.848mg 17%
Iron 2mg 3.01mg 13%
Polyunsaturated fat 0.189g 2.134g 13%
Vitamin B6 0.543mg 0.384mg 12%
Calories 134kcal 378kcal 12%
Phosphorus 220mg 285mg 9%
Vitamin B2 0.182mg 0.29mg 8%
Saturated fat 1.875g 0.723g 5%
Potassium 375mg 195mg 5%
Monounsaturated fat 2.354g 0.773g 4%
Fats 5.36g 4.22g 2%
Sodium 55mg 5mg 2%
Vitamin B3 5.048mg 4.72mg 2%
Vitamin K 1.5µg 0.9µg 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 0g 64.35g N/A
Vitamin D 3IU 0IU 0%
Calcium 5mg 8mg 0%
Vitamin A 2µg 0µg 0%
Vitamin E 0.05mg 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.119mg 0%
Threonine 1.099mg 0.353mg 0%
Isoleucine 1.09mg 0.465mg 0%
Leucine 2.011mg 1.4mg 0%
Lysine 2.247mg 0.212mg 0%
Methionine 0.621mg 0.221mg 0%
Phenylalanine 0.931mg 0.58mg 0%
Valine 1.152mg 0.578mg 0%
Histidine 0.868mg 0.236mg 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
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more ProteinProtein +94%
Contains more FatsFats +27%
Contains more WaterWater +741.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +881.8%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains more Mono. FatMonounsaturated fat +204.5%
Contains less Sat. FatSaturated fat -61.4%
Contains more Poly. FatPolyunsaturated fat +1029.1%

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
  2. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.