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  6. Beefsteak raw vs. Monterey Jack

Beefsteak raw vs. Monterey Jack — In-Depth Nutrition Comparison

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How are beefsteak raw and monterey Jack different?

  • Beefsteak raw is higher in vitamin B12, vitamin B6, vitamin B3, selenium, zinc, and iron; however, monterey Jack is richer in calcium and phosphorus.
  • Daily need coverage for saturated fat for monterey Jack is 86% higher.
  • Beefsteak raw contains 54 times more vitamin B3 than monterey Jack. While beefsteak raw contains 5.048mg of vitamin B3, monterey Jack contains only 0.093mg.
  • Beefsteak raw has less saturated fat.
  • Beefsteak raw has a lower glycemic index (0) than monterey Jack (27).

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

Infographic

Beefsteak raw vs Monterey Jack 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 19% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Contains more PotassiumPotassium +363%
Contains more IronIron +177.8%
Contains more CopperCopper +146.9%
Contains more ZincZinc +76.7%
Contains less SodiumSodium -90.8%
Contains more SeleniumSelenium +92.4%
Contains more CalciumCalcium +14820%
Contains more PhosphorusPhosphorus +101.8%
~equal in Magnesium ~27mg

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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B3Vitamin B3 +5328%
Contains more Vitamin B6Vitamin B6 +587.3%
Contains more Vitamin B12Vitamin B12 +224.1%
Contains more Vitamin AVitamin A +9800%
Contains more Vitamin DVitamin D +500%
Contains more Vitamin B2Vitamin B2 +114.3%
Contains more Vitamin KVitamin K +66.7%
Contains more FolateFolate +500%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Monterey Jack DV% diff.
Saturated fat 1.875g 19.066g 78%
Vitamin B12 2.69µg 0.83µg 78%
Calcium 5mg 746mg 74%
Fats 5.36g 30.28g 38%
Vitamin B6 0.543mg 0.079mg 36%
Phosphorus 220mg 444mg 32%
Vitamin B3 5.048mg 0.093mg 31%
Selenium 27.9µg 14.5µg 24%
Sodium 55mg 600mg 24%
Vitamin A 2µg 198µg 22%
Zinc 5.3mg 3mg 21%
Monounsaturated fat 2.354g 8.751g 16%
Vitamin B2 0.182mg 0.39mg 16%
Iron 2mg 0.72mg 16%
Calories 134kcal 373kcal 12%
Potassium 375mg 81mg 9%
Cholesterol 67mg 89mg 7%
Protein 21.38g 24.48g 6%
Copper 0.079mg 0.032mg 5%
Polyunsaturated fat 0.189g 0.899g 5%
Vitamin B1 0.075mg 0.015mg 5%
Folate 3µg 18µg 4%
Vitamin B5 0.21mg 4%
Choline 15.4mg 3%
Vitamin D 0.1µg 0.6µg 3%
Vitamin D 3IU 22IU 2%
Vitamin E 0.26mg 2%
Vitamin K 1.5µg 2.5µg 1%
Carbs 0g 0.68g 0%
Net carbs 0g 0.68g N/A
Magnesium 25mg 27mg 0%
Sugar 0g 0.5g N/A
Manganese 0.011mg 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.315mg 0%
Threonine 1.099mg 0.871mg 0%
Isoleucine 1.09mg 1.519mg 0%
Leucine 2.011mg 2.344mg 0%
Lysine 2.247mg 2.037mg 0%
Methionine 0.621mg 0.641mg 0%
Phenylalanine 0.931mg 1.289mg 0%
Valine 1.152mg 1.635mg 0%
Histidine 0.868mg 0.859mg 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
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more WaterWater +77.8%
Contains more ProteinProtein +14.5%
Contains more FatsFats +464.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +975.8%

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
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -90.2%
Contains more Mono. FatMonounsaturated fat +271.8%
Contains more Poly. FatPolyunsaturated fat +375.7%

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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.