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  6. Beefsteak raw vs. Shiitake

Beefsteak raw vs. Shiitake — In-Depth Nutrition Comparison

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Important differences between beefsteak raw and shiitake

  • Beefsteak raw has more selenium, zinc, iron, vitamin B6, phosphorus, and vitamin B3; however, shiitake has more fiber and copper.
  • Beefsteak raw's daily need coverage for selenium is 40% more.
  • Beefsteak raw has 5 times more zinc than shiitake. Beefsteak raw has 5.3mg of zinc, while shiitake has 1.03mg.
  • Shiitake has a higher glycemic index than beefsteak raw.

The food varieties used in the comparison are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Mushrooms, shiitake, raw.

Infographic

Beefsteak raw vs Shiitake 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 14% 0.6% 27% 15% 47% 28% 48% 1.2% 30% 31%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +23.4%
Contains more IronIron +387.8%
Contains more ZincZinc +414.6%
Contains more PhosphorusPhosphorus +96.4%
Contains more SeleniumSelenium +389.5%
Contains more CopperCopper +79.7%
Contains less SodiumSodium -83.6%

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%
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% 0% 6% 3.8% 50% 73% 90% 68% 0% 0% 9.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B3Vitamin B3 +30.2%
Contains more Vitamin B6Vitamin B6 +85.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin DVitamin D +300%
Contains more Vitamin B2Vitamin B2 +19.2%
Contains more FolateFolate +333.3%
~equal in Vitamin C ~mg
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Shiitake DV% diff.
Vitamin B12 2.69µg 112%
Selenium 27.9µg 5.7µg 40%
Zinc 5.3mg 1.03mg 39%
Protein 21.38g 2.24g 38%
Vitamin B5 1.5mg 30%
Cholesterol 67mg 22%
Iron 2mg 0.41mg 20%
Vitamin B6 0.543mg 0.293mg 19%
Phosphorus 220mg 112mg 15%
Manganese 0.23mg 10%
Fiber 0g 2.5g 10%
Saturated fat 1.875g 9%
Vitamin B3 5.048mg 3.877mg 7%
Copper 0.079mg 0.142mg 7%
Fats 5.36g 0.49g 7%
Monounsaturated fat 2.354g 6%
Vitamin B1 0.075mg 0.015mg 5%
Calories 134kcal 34kcal 5%
Folate 3µg 13µg 3%
Vitamin B2 0.182mg 0.217mg 3%
Vitamin D 0.1µg 0.4µg 2%
Sodium 55mg 9mg 2%
Carbs 0g 6.79g 2%
Potassium 375mg 304mg 2%
Vitamin D 3IU 18IU 2%
Vitamin K 1.5µg 1%
Polyunsaturated fat 0.189g 1%
Magnesium 25mg 20mg 1%
Net carbs 0g 4.29g N/A
Calcium 5mg 2mg 0%
Sugar 0g 2.38g N/A
Vitamin A 2µg 0%
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0.011mg 0%
Threonine 1.099mg 0.134mg 0%
Isoleucine 1.09mg 0.111mg 0%
Leucine 2.011mg 0.189mg 0%
Lysine 2.247mg 0.134mg 0%
Methionine 0.621mg 0.033mg 0%
Phenylalanine 0.931mg 0.111mg 0%
Valine 1.152mg 0.145mg 0%
Histidine 0.868mg 0.056mg 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
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
Contains more ProteinProtein +854.5%
Contains more FatsFats +993.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +23%
Contains more OtherOther +124.2%

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. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/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.