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  6. Beefsteak raw vs. Miso

Beefsteak raw vs. Miso — In-Depth Nutrition Comparison

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What are the main differences between beefsteak raw and miso?

  • Beefsteak raw is richer in vitamin B12, selenium, vitamin B6, vitamin B3, and zinc, yet miso is richer in copper, vitamin K, and fiber.
  • Miso's daily need coverage for sodium is 160% higher.
  • Beefsteak raw has a lower glycemic index than miso.

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

Infographic

Beefsteak raw vs Miso 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%
Miso
Miso
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
Contains more PotassiumPotassium +78.6%
Contains more ZincZinc +107%
Contains more PhosphorusPhosphorus +38.4%
Contains less SodiumSodium -98.5%
Contains more SeleniumSelenium +298.6%
Contains more MagnesiumMagnesium +92%
Contains more CalciumCalcium +1040%
Contains more IronIron +24.5%
Contains more CopperCopper +431.6%

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%
Miso
Miso
8
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% 1.3% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +457.2%
Contains more Vitamin B6Vitamin B6 +172.9%
Contains more Vitamin B12Vitamin B12 +3262.5%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +30.7%
Contains more Vitamin B2Vitamin B2 +28%
Contains more Vitamin KVitamin K +1853.3%
Contains more FolateFolate +533.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Miso DV% diff.
Sodium 55mg 3728mg 160%
Vitamin B12 2.69µg 0.08µg 109%
Copper 0.079mg 0.42mg 38%
Selenium 27.9µg 7µg 38%
Manganese 0.859mg 37%
Vitamin B6 0.543mg 0.199mg 26%
Vitamin B3 5.048mg 0.906mg 26%
Zinc 5.3mg 2.56mg 25%
Vitamin K 1.5µg 29.3µg 23%
Cholesterol 67mg 0mg 22%
Fiber 0g 5.4g 22%
Polyunsaturated fat 0.189g 2.884g 18%
Protein 21.38g 12.79g 17%
Choline 72.2mg 13%
Phosphorus 220mg 159mg 9%
Fructose 6g 8%
Carbs 0g 25.37g 8%
Vitamin B5 0.337mg 7%
Iron 2mg 2.49mg 6%
Calcium 5mg 57mg 5%
Potassium 375mg 210mg 5%
Magnesium 25mg 48mg 5%
Folate 3µg 19µg 4%
Saturated fat 1.875g 1.025g 4%
Vitamin B2 0.182mg 0.233mg 4%
Monounsaturated fat 2.354g 1.118g 3%
Calories 134kcal 198kcal 3%
Vitamin B1 0.075mg 0.098mg 2%
Fats 5.36g 6.01g 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 0g 19.97g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 6.2g N/A
Vitamin E 0.01mg 0%
Vitamin A 2µg 4µg 0%
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0.155mg 0%
Threonine 1.099mg 0.479mg 0%
Isoleucine 1.09mg 0.508mg 0%
Leucine 2.011mg 0.82mg 0%
Lysine 2.247mg 0.478mg 0%
Methionine 0.621mg 0.129mg 0%
Phenylalanine 0.931mg 0.486mg 0%
Valine 1.152mg 0.547mg 0%
Histidine 0.868mg 0.243mg 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
Miso
Miso
3
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
Contains more ProteinProtein +67.2%
Contains more WaterWater +69.5%
Contains more FatsFats +12.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +3781.8%

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
Miso
Miso
2
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
Contains more Mono. FatMonounsaturated fat +110.6%
Contains less Sat. FatSaturated fat -45.3%
Contains more Poly. FatPolyunsaturated fat +1425.9%

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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.