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  6. Beefsteak raw vs. Olive

Beefsteak raw vs. Olive — In-Depth Nutrition Comparison

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What are the differences between beefsteak raw and olive?

  • Beefsteak raw is higher in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, and phosphorus, yet olive is higher in copper and iron.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% more.

We used Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Olives, ripe, canned (small-extra large) types in this article.

Infographic

Beefsteak raw vs Olive 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%
Olive
Olive
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +525%
Contains more PotassiumPotassium +4587.5%
Contains more ZincZinc +2309.1%
Contains more PhosphorusPhosphorus +7233.3%
Contains less SodiumSodium -92.5%
Contains more SeleniumSelenium +3000%
Contains more CalciumCalcium +1660%
Contains more IronIron +65%
Contains more CopperCopper +217.7%

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%
Olive
Olive
5
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +2400%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +13543.2%
Contains more Vitamin B6Vitamin B6 +5933.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +900%
~equal in Vitamin K ~1.4µg

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
Olive
Olive
4
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +2445.2%
Contains more FatsFats +99.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +575.8%
~equal in Water ~79.99g

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
Olive
Olive
3
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -24.5%
Contains more Mono. FatMonounsaturated fat +235.1%
Contains more Poly. FatPolyunsaturated fat +382%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beefsteak raw Olive
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beefsteak raw Olive DV% diff.
Vitamin B12 2.69µg 0µg 112%
Selenium 27.9µg 0.9µg 49%
Zinc 5.3mg 0.22mg 46%
Vitamin B6 0.543mg 0.009mg 41%
Protein 21.38g 0.84g 41%
Vitamin B3 5.048mg 0.037mg 31%
Phosphorus 220mg 3mg 31%
Sodium 55mg 735mg 30%
Cholesterol 67mg 0mg 22%
Copper 0.079mg 0.251mg 19%
Iron 2mg 3.3mg 16%
Monounsaturated fat 2.354g 7.888g 14%
Vitamin B2 0.182mg 0mg 14%
Fiber 0g 3.2g 13%
Potassium 375mg 8mg 11%
Vitamin E 1.65mg 11%
Calcium 5mg 88mg 8%
Fats 5.36g 10.68g 8%
Vitamin B1 0.075mg 0.003mg 6%
Magnesium 25mg 4mg 5%
Polyunsaturated fat 0.189g 0.911g 5%
Saturated fat 1.875g 1.415g 2%
Carbs 0g 6.26g 2%
Vitamin A 2µg 20µg 2%
Choline 10.3mg 2%
Folate 3µg 0µg 1%
Calories 134kcal 115kcal 1%
Manganese 0.02mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin C 0mg 0.9mg 1%
Net carbs 0g 3.06g N/A
Vitamin D 3IU 0IU 0%
Vitamin B5 0.015mg 0%
Vitamin K 1.5µg 1.4µg 0%
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0%
Threonine 1.099mg 0.026mg 0%
Isoleucine 1.09mg 0.031mg 0%
Leucine 2.011mg 0.05mg 0%
Lysine 2.247mg 0.032mg 0%
Methionine 0.621mg 0.012mg 0%
Phenylalanine 0.931mg 0.029mg 0%
Valine 1.152mg 0.038mg 0%
Histidine 0.868mg 0.023mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beefsteak raw Olive
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
48%
Beefsteak raw
4%
Olive
Minerals Daily Need Coverage Score
55%
Beefsteak raw
35%
Olive

Comparison summary

Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated fat?
Olive
Olive is lower in Saturated fat (difference - 0.46g)
Which food contains less Sodium?
Beefsteak raw
Beefsteak raw contains less Sodium (difference - 680mg)
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Beefsteak raw
Beefsteak raw is cheaper (difference - $1.1)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.