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  6. Beefsteak raw vs. Bran raw

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

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What are the differences between beefsteak raw and bran raw?

  • Beefsteak raw is higher in vitamin B12, vitamin B6, and vitamin B3, yet bran raw is higher in vitamin B1, phosphorus, fiber, magnesium, iron, copper, and selenium.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% more.
  • Beefsteak raw has 5 times more vitamin B3 than bran raw. While beefsteak raw has 5.048mg of vitamin B3, bran raw has only 0.934mg.
  • 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 Oat bran, raw types in this article.

Infographic

Beefsteak raw vs Bran raw infographic
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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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more ZincZinc +70.4%
Contains more MagnesiumMagnesium +840%
Contains more CalciumCalcium +1060%
Contains more PotassiumPotassium +50.9%
Contains more IronIron +170.5%
Contains more CopperCopper +410.1%
Contains more PhosphorusPhosphorus +233.6%
Contains less SodiumSodium -92.7%
Contains more SeleniumSelenium +62%

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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +440.5%
Contains more Vitamin B6Vitamin B6 +229.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +1460%
Contains more Vitamin B2Vitamin B2 +20.9%
Contains more Vitamin KVitamin K +113.3%
Contains more FolateFolate +1633.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Bran raw DV% diff.
Manganese 5.63mg 245%
Vitamin B12 2.69µg 0µg 112%
Vitamin B1 0.075mg 1.17mg 91%
Phosphorus 220mg 734mg 73%
Fiber 0g 15.4g 62%
Magnesium 25mg 235mg 50%
Iron 2mg 5.41mg 43%
Copper 0.079mg 0.403mg 36%
Selenium 27.9µg 45.2µg 31%
Vitamin B5 1.494mg 30%
Vitamin B6 0.543mg 0.165mg 29%
Vitamin B3 5.048mg 0.934mg 26%
Cholesterol 67mg 0mg 22%
Carbs 0g 66.22g 22%
Zinc 5.3mg 3.11mg 20%
Polyunsaturated fat 0.189g 2.766g 17%
Folate 3µg 52µg 12%
Protein 21.38g 17.3g 8%
Vitamin E 1.01mg 7%
Choline 32.2mg 6%
Potassium 375mg 566mg 6%
Calories 134kcal 246kcal 6%
Calcium 5mg 58mg 5%
Vitamin B2 0.182mg 0.22mg 3%
Fats 5.36g 7.03g 3%
Saturated fat 1.875g 1.328g 2%
Sodium 55mg 4mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin K 1.5µg 3.2µg 1%
Net carbs 0g 50.82g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 1.45g N/A
Vitamin A 2µg 0µg 0%
Trans fat 0.253g N/A
Monounsaturated fat 2.354g 2.376g 0%
Tryptophan 0.262mg 0.335mg 0%
Threonine 1.099mg 0.502mg 0%
Isoleucine 1.09mg 0.668mg 0%
Leucine 2.011mg 1.374mg 0%
Lysine 2.247mg 0.76mg 0%
Methionine 0.621mg 0.335mg 0%
Phenylalanine 0.931mg 0.908mg 0%
Valine 1.152mg 0.964mg 0%
Histidine 0.868mg 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more ProteinProtein +23.6%
Contains more WaterWater +1013.4%
Contains more FatsFats +31.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +778.8%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -29.2%
Contains more Poly. FatPolyunsaturated fat +1363.5%
~equal in Monounsaturated fat ~2.376g

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.