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  6. Beefsteak raw vs. Peanut butter

Beefsteak raw vs. Peanut butter — In-Depth Nutrition Comparison

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Important differences between beefsteak raw and peanut butter

  • Beefsteak raw has more vitamin B12, selenium, and zinc; however, peanut butter has more vitamin B3, copper, magnesium, folate, and fiber.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% more.
  • Peanut butter has 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 Peanut butter, smooth style, without salt.

Infographic

Beefsteak raw vs Peanut butter 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more IronIron +14.9%
Contains more ZincZinc +111.2%
Contains more SeleniumSelenium +580.5%
Contains more MagnesiumMagnesium +572%
Contains more CalciumCalcium +880%
Contains more PotassiumPotassium +48.8%
Contains more CopperCopper +434.2%
Contains more PhosphorusPhosphorus +52.3%
Contains less SodiumSodium -69.1%

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% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +23.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +400%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +159.7%
Contains more FolateFolate +2800%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.192mg

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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more WaterWater +5829.3%
Contains more FatsFats +858.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +775.8%
~equal in Protein ~22.21g

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% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -81.8%
Contains more Mono. FatMonounsaturated fat +1002%
Contains more Poly. FatPolyunsaturated fat +6532.3%

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 Peanut butter
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beefsteak raw Peanut butter DV% diff.
Vitamin B12 2.69µg 0µg 112%
Polyunsaturated fat 0.189g 12.535g 82%
Manganese 1.665mg 72%
Fats 5.36g 51.36g 71%
Vitamin E 9.1mg 61%
Monounsaturated fat 2.354g 25.941g 59%
Vitamin B3 5.048mg 13.112mg 50%
Selenium 27.9µg 4.1µg 43%
Copper 0.079mg 0.422mg 38%
Saturated fat 1.875g 10.325g 38%
Magnesium 25mg 168mg 34%
Zinc 5.3mg 2.51mg 25%
Calories 134kcal 598kcal 23%
Vitamin B5 1.137mg 23%
Cholesterol 67mg 0mg 22%
Folate 3µg 87µg 21%
Fiber 0g 5g 20%
Phosphorus 220mg 335mg 16%
Choline 63mg 11%
Vitamin B6 0.543mg 0.441mg 8%
Carbs 0g 22.31g 7%
Vitamin B1 0.075mg 0.15mg 6%
Potassium 375mg 558mg 5%
Calcium 5mg 49mg 4%
Iron 2mg 1.74mg 3%
Sodium 55mg 17mg 2%
Protein 21.38g 22.21g 2%
Vitamin B2 0.182mg 0.192mg 1%
Vitamin K 1.5µg 0.3µg 1%
Vitamin D 0.1µg 0µg 1%
Starch 3.56g 1%
Net carbs 0g 17.31g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 10.49g N/A
Vitamin A 2µg 0µg 0%
Trans fat 0.253g 0.075g N/A
Tryptophan 0.262mg 0.231mg 0%
Threonine 1.099mg 0.525mg 0%
Isoleucine 1.09mg 0.616mg 0%
Leucine 2.011mg 1.546mg 0%
Lysine 2.247mg 0.681mg 0%
Methionine 0.621mg 0.265mg 0%
Phenylalanine 0.931mg 1.202mg 0%
Valine 1.152mg 0.782mg 0%
Histidine 0.868mg 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - DPA 0.008g 0g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.007g 0.001g N/A
Omega-6 - Eicosadienoic acid 0g 0.008g N/A
Omega-6 - Linoleic acid 0.142g 12.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beefsteak raw Peanut butter
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
60%
Peanut butter
Minerals Daily Need Coverage Score
55%
Beefsteak raw
84%
Peanut butter

Comparison summary

Which food is lower in Cholesterol?
Peanut butter
Peanut butter is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 38mg)
Which food is lower in Sugar?
Beefsteak raw
Beefsteak raw is lower in Sugar (difference - 10.49g)
Which food is lower in Saturated fat?
Beefsteak raw
Beefsteak raw is lower in Saturated fat (difference - 8.45g)
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 14)
Which food is cheaper?
Beefsteak raw
Beefsteak raw is cheaper (difference - $0.4)
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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.