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  6. Beefsteak raw vs. Oats

Beefsteak raw vs. Oats — In-Depth Nutrition Comparison

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Important differences between beefsteak raw and oats

  • Beefsteak raw has more vitamin B12, vitamin B6, and vitamin B3; however, oats have more copper, vitamin B1, phosphorus, fiber, magnesium, and iron.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% more.
  • Oats have 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 Oats.

Infographic

Beefsteak raw vs Oats 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%
Oats
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more ZincZinc +33.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +608%
Contains more CalciumCalcium +980%
Contains more PotassiumPotassium +14.4%
Contains more IronIron +136%
Contains more CopperCopper +692.4%
Contains more PhosphorusPhosphorus +137.7%
Contains less SodiumSodium -96.4%

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%
Oats
Oats
3
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% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +30.9%
Contains more Vitamin B3Vitamin B3 +425.3%
Contains more Vitamin B6Vitamin B6 +356.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +917.3%
Contains more FolateFolate +1766.7%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Oats DV% diff.
Manganese 4.916mg 214%
Vitamin B12 2.69µg 0µg 112%
Copper 0.079mg 0.626mg 61%
Vitamin B1 0.075mg 0.763mg 57%
Selenium 27.9µg 51%
Phosphorus 220mg 523mg 43%
Fiber 0g 10.6g 42%
Magnesium 25mg 177mg 36%
Iron 2mg 4.72mg 34%
Vitamin B6 0.543mg 0.119mg 33%
Vitamin B5 1.349mg 27%
Vitamin B3 5.048mg 0.961mg 26%
Carbs 0g 66.27g 22%
Cholesterol 67mg 0mg 22%
Polyunsaturated fat 0.189g 2.535g 16%
Folate 3µg 56µg 13%
Calories 134kcal 389kcal 13%
Zinc 5.3mg 3.97mg 12%
Protein 21.38g 16.89g 9%
Calcium 5mg 54mg 5%
Vitamin B2 0.182mg 0.139mg 3%
Saturated fat 1.875g 1.217g 3%
Fats 5.36g 6.9g 2%
Sodium 55mg 2mg 2%
Potassium 375mg 429mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin K 1.5µg 1%
Net carbs 0g 55.67g N/A
Vitamin D 3IU 0IU 0%
Vitamin A 2µg 0µg 0%
Trans fat 0.253g N/A
Monounsaturated fat 2.354g 2.178g 0%
Tryptophan 0.262mg 0.234mg 0%
Threonine 1.099mg 0.575mg 0%
Isoleucine 1.09mg 0.694mg 0%
Leucine 2.011mg 1.284mg 0%
Lysine 2.247mg 0.701mg 0%
Methionine 0.621mg 0.312mg 0%
Phenylalanine 0.931mg 0.895mg 0%
Valine 1.152mg 0.937mg 0%
Histidine 0.868mg 0.405mg 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
Oats
Oats
3
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more ProteinProtein +26.6%
Contains more WaterWater +787.2%
Contains more FatsFats +28.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +421.2%

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
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -35.1%
Contains more Poly. FatPolyunsaturated fat +1241.3%
~equal in Monounsaturated fat ~2.178g

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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.