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  6. Beefsteak raw vs. Oatmeal

Beefsteak raw vs. Oatmeal — In-Depth Nutrition Comparison

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What are the differences between beefsteak raw and oatmeal?

  • Beefsteak raw is higher in vitamin B12, zinc, selenium, phosphorus, vitamin B6, and vitamin B3, yet oatmeal is higher in iron, vitamin B1, and folate.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% more.
  • 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 Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this article.

Infographic

Beefsteak raw vs Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more PotassiumPotassium +514.8%
Contains more CopperCopper +19.7%
Contains more ZincZinc +754.8%
Contains more PhosphorusPhosphorus +185.7%
Contains more SeleniumSelenium +458%
Contains more CalciumCalcium +1500%
Contains more IronIron +198%
Contains less SodiumSodium -10.9%
~equal in Magnesium ~26mg

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +66.9%
Contains more Vitamin B6Vitamin B6 +87.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +275%
Contains more Vitamin AVitamin A +6400%
Contains more Vitamin B1Vitamin B1 +246.7%
Contains more Vitamin B2Vitamin B2 +18.1%
Contains more FolateFolate +1366.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Oatmeal DV% diff.
Vitamin B12 2.69µg 0µg 112%
Iron 2mg 5.96mg 50%
Zinc 5.3mg 0.62mg 43%
Selenium 27.9µg 5µg 42%
Protein 21.38g 2.37g 38%
Manganese 0.558mg 24%
Cholesterol 67mg 0mg 22%
Phosphorus 220mg 77mg 20%
Vitamin B6 0.543mg 0.29mg 19%
Vitamin B1 0.075mg 0.26mg 15%
Vitamin A 2µg 130µg 14%
Vitamin B3 5.048mg 3.025mg 13%
Folate 3µg 44µg 10%
Potassium 375mg 61mg 9%
Calcium 5mg 80mg 8%
Saturated fat 1.875g 0.226g 7%
Fiber 0g 1.7g 7%
Fats 5.36g 1.36g 6%
Vitamin B5 0.317mg 6%
Monounsaturated fat 2.354g 0.391g 5%
Carbs 0g 11.67g 4%
Starch 10.37g 4%
Calories 134kcal 68kcal 3%
Vitamin B2 0.182mg 0.215mg 3%
Polyunsaturated fat 0.189g 0.426g 2%
Vitamin D 0.1µg 0µg 1%
Copper 0.079mg 0.066mg 1%
Vitamin K 1.5µg 0.4µg 1%
Choline 4.7mg 1%
Net carbs 0g 9.97g N/A
Vitamin D 3IU 0IU 0%
Magnesium 25mg 26mg 0%
Sugar 0g 0.46g N/A
Sodium 55mg 49mg 0%
Vitamin E 0.07mg 0%
Trans fat 0.253g 0.003g N/A
Tryptophan 0.262mg 0.04mg 0%
Threonine 1.099mg 0.083mg 0%
Isoleucine 1.09mg 0.105mg 0%
Leucine 2.011mg 0.2mg 0%
Lysine 2.247mg 0.135mg 0%
Methionine 0.621mg 0.04mg 0%
Phenylalanine 0.931mg 0.13mg 0%
Valine 1.152mg 0.151mg 0%
Histidine 0.868mg 0.057mg 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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +802.1%
Contains more FatsFats +294.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +15.2%
Contains more OtherOther +72.7%

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated fat +502%
Contains less Sat. FatSaturated fat -87.9%
Contains more Poly. FatPolyunsaturated fat +125.4%

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.