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  6. Beefsteak raw vs. Orange

Beefsteak raw vs. Orange — In-Depth Nutrition Comparison

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The main differences between beefsteak raw and oranges

  • Beefsteak raw has more vitamin B12, selenium, zinc, vitamin B6, vitamin B3, phosphorus, iron, and vitamin B2; however, oranges have more vitamin C.
  • Daily need coverage for vitamin B12 for beefsteak raw is 112% higher.
  • Oranges have a higher glycemic index than beefsteak raw.

Food types used in this article are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Oranges, raw, all commercial varieties.

Infographic

Beefsteak raw vs Orange 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%
Orange
Orange
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +107.2%
Contains more IronIron +1900%
Contains more CopperCopper +75.6%
Contains more ZincZinc +7471.4%
Contains more PhosphorusPhosphorus +1471.4%
Contains more SeleniumSelenium +5480%
Contains more CalciumCalcium +700%
Contains less SodiumSodium -100%

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%
Orange
Orange
7
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +355%
Contains more Vitamin B3Vitamin B3 +1690.1%
Contains more Vitamin B6Vitamin B6 +805%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +450%
Contains more Vitamin B1Vitamin B1 +16%
Contains more FolateFolate +900%

All nutrients comparison - raw data values

Nutrient Beefsteak raw Orange DV% diff.
Vitamin B12 2.69µg 0µg 112%
Vitamin C 0mg 53.2mg 59%
Selenium 27.9µg 0.5µg 50%
Zinc 5.3mg 0.07mg 48%
Protein 21.38g 0.94g 41%
Vitamin B6 0.543mg 0.06mg 37%
Vitamin B3 5.048mg 0.282mg 30%
Phosphorus 220mg 14mg 29%
Iron 2mg 0.1mg 24%
Cholesterol 67mg 0mg 22%
Vitamin B2 0.182mg 0.04mg 11%
Fiber 0g 2.4g 10%
Saturated fat 1.875g 0.015g 8%
Fats 5.36g 0.12g 8%
Folate 3µg 30µg 7%
Monounsaturated fat 2.354g 0.023g 6%
Potassium 375mg 181mg 6%
Vitamin B5 0.25mg 5%
Calories 134kcal 47kcal 4%
Carbs 0g 11.75g 4%
Magnesium 25mg 10mg 4%
Copper 0.079mg 0.045mg 4%
Calcium 5mg 40mg 4%
Choline 8.4mg 2%
Sodium 55mg 0mg 2%
Polyunsaturated fat 0.189g 0.025g 1%
Vitamin D 0.1µg 0µg 1%
Vitamin K 1.5µg 0µg 1%
Vitamin E 0.18mg 1%
Vitamin B1 0.075mg 0.087mg 1%
Vitamin A 2µg 11µg 1%
Manganese 0.025mg 1%
Net carbs 0g 9.35g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 9.35g N/A
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0.009mg 0%
Threonine 1.099mg 0.015mg 0%
Isoleucine 1.09mg 0.025mg 0%
Leucine 2.011mg 0.023mg 0%
Lysine 2.247mg 0.047mg 0%
Methionine 0.621mg 0.02mg 0%
Phenylalanine 0.931mg 0.031mg 0%
Valine 1.152mg 0.04mg 0%
Histidine 0.868mg 0.018mg 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
Orange
Orange
3
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +2174.5%
Contains more FatsFats +4366.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +18.9%
Contains more OtherOther +33.3%

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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +10134.8%
Contains more Poly. FatPolyunsaturated fat +656%
Contains less Sat. FatSaturated fat -99.2%

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.