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  6. Beefsteak raw vs. Pilaf

Beefsteak raw vs. Pilaf — In-Depth Nutrition Comparison

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What are the main differences between beefsteak raw and pilaf?

  • Beefsteak raw is richer in vitamin B12, zinc, vitamin B6, and phosphorus, yet pilaf is richer in folate, vitamin B1, copper, and selenium.
  • Beefsteak raw's daily need coverage for vitamin B12 is 111% higher.
  • Beefsteak raw has 67 times more cholesterol than pilaf. Beefsteak raw has 67mg of cholesterol, while pilaf has 1mg.
  • Beefsteak raw has a lower glycemic index than pilaf.

We used Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared types in this comparison.

Infographic

Beefsteak raw vs Pilaf 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%
Pilaf
Pilaf
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more PotassiumPotassium +99.5%
Contains more ZincZinc +424.8%
Contains more PhosphorusPhosphorus +42.9%
Contains less SodiumSodium -95.8%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +1560%
Contains more IronIron +22%
Contains more CopperCopper +110.1%
Contains more SeleniumSelenium +16.1%

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%
Pilaf
Pilaf
8
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +109.2%
Contains more Vitamin B6Vitamin B6 +35.8%
Contains more Vitamin B12Vitamin B12 +13350%
Contains more Vitamin KVitamin K +200%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +704%
Contains more Vitamin B3Vitamin B3 +21.4%
Contains more FolateFolate +6966.7%

All nutrients comparison - raw data values

Nutrient Beefsteak raw Pilaf DV% diff.
Vitamin B12 2.69µg 0.02µg 111%
Sodium 55mg 1303mg 54%
Folate 3µg 212µg 52%
Vitamin B1 0.075mg 0.603mg 44%
Zinc 5.3mg 1.01mg 39%
Manganese 0.882mg 38%
Starch 71.23g 29%
Carbs 0g 76.31g 25%
Cholesterol 67mg 1mg 22%
Protein 21.38g 10.42g 22%
Vitamin B5 0.715mg 14%
Vitamin B6 0.543mg 0.4mg 11%
Calories 134kcal 359kcal 11%
Copper 0.079mg 0.166mg 10%
Phosphorus 220mg 154mg 9%
Calcium 5mg 83mg 8%
Selenium 27.9µg 32.4µg 8%
Vitamin B2 0.182mg 0.087mg 7%
Saturated fat 1.875g 0.307g 7%
Vitamin B3 5.048mg 6.127mg 7%
Fats 5.36g 1.37g 6%
Iron 2mg 2.44mg 6%
Potassium 375mg 188mg 6%
Monounsaturated fat 2.354g 0.373g 5%
Vitamin C 0mg 4.1mg 5%
Fiber 0g 1.2g 5%
Choline 17.5mg 3%
Magnesium 25mg 32mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin K 1.5µg 0.5µg 1%
Polyunsaturated fat 0.189g 0.377g 1%
Net carbs 0g 75.11g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 1.53g N/A
Vitamin E 0.04mg 0%
Vitamin A 2µg 4µg 0%
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0.086mg 0%
Threonine 1.099mg 0.221mg 0%
Isoleucine 1.09mg 0.279mg 0%
Leucine 2.011mg 0.523mg 0%
Lysine 2.247mg 0.189mg 0%
Methionine 0.621mg 0.145mg 0%
Phenylalanine 0.931mg 0.32mg 0%
Valine 1.152mg 0.374mg 0%
Histidine 0.868mg 0.15mg 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
Pilaf
Pilaf
2
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more ProteinProtein +105.2%
Contains more FatsFats +291.2%
Contains more WaterWater +807.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1069.7%

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
Pilaf
Pilaf
2
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains more Mono. FatMonounsaturated fat +531.1%
Contains less Sat. FatSaturated fat -83.6%
Contains more Poly. FatPolyunsaturated fat +99.5%

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.