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  6. Beefsteak raw vs. Provolone

Beefsteak raw vs. Provolone — In-Depth Nutrition Comparison

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How are beefsteak raw and provolone different?

  • Beefsteak raw is higher in vitamin B12, vitamin B6, vitamin B3, selenium, zinc, and iron; however, provolone is richer in calcium and phosphorus.
  • Daily need coverage for saturated fat for provolone is 76% higher.
  • Beefsteak raw contains 32 times more vitamin B3 than provolone. While beefsteak raw contains 5.048mg of vitamin B3, provolone contains only 0.156mg.
  • Beefsteak raw has less saturated fat.
  • Beefsteak raw has a lower glycemic index (0) than provolone (27).

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

Infographic

Beefsteak raw vs Provolone infographic
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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 20% 227% 12% 20% 8.7% 88% 213% 114% 1.3% 79%
Contains more PotassiumPotassium +171.7%
Contains more IronIron +284.6%
Contains more CopperCopper +203.8%
Contains more ZincZinc +64.1%
Contains less SodiumSodium -93.7%
Contains more SeleniumSelenium +92.4%
Contains more MagnesiumMagnesium +12%
Contains more CalciumCalcium +15020%
Contains more PhosphorusPhosphorus +125.5%

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% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 8.4%
Contains more Vitamin B1Vitamin B1 +294.7%
Contains more Vitamin B3Vitamin B3 +3135.9%
Contains more Vitamin B6Vitamin B6 +643.8%
Contains more Vitamin B12Vitamin B12 +84.2%
Contains more Vitamin AVitamin A +11700%
Contains more Vitamin DVitamin D +400%
Contains more Vitamin B2Vitamin B2 +76.4%
Contains more Vitamin KVitamin K +46.7%
Contains more FolateFolate +233.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Provolone DV% diff.
Calcium 5mg 756mg 75%
Saturated fat 1.875g 17.078g 69%
Vitamin B12 2.69µg 1.46µg 51%
Phosphorus 220mg 496mg 39%
Vitamin B6 0.543mg 0.073mg 36%
Sodium 55mg 876mg 36%
Fats 5.36g 26.62g 33%
Vitamin B3 5.048mg 0.156mg 31%
Vitamin A 2µg 236µg 26%
Selenium 27.9µg 14.5µg 24%
Iron 2mg 0.52mg 19%
Zinc 5.3mg 3.23mg 19%
Monounsaturated fat 2.354g 7.393g 13%
Vitamin B2 0.182mg 0.321mg 11%
Calories 134kcal 351kcal 11%
Vitamin B5 0.476mg 10%
Protein 21.38g 25.58g 8%
Potassium 375mg 138mg 7%
Copper 0.079mg 0.026mg 6%
Vitamin B1 0.075mg 0.019mg 5%
Polyunsaturated fat 0.189g 0.769g 4%
Choline 15.4mg 3%
Vitamin D 0.1µg 0.5µg 2%
Vitamin D 3IU 20IU 2%
Folate 3µg 10µg 2%
Vitamin E 0.23mg 2%
Magnesium 25mg 28mg 1%
Cholesterol 67mg 69mg 1%
Vitamin K 1.5µg 2.2µg 1%
Carbs 0g 2.14g 1%
Net carbs 0g 2.14g N/A
Sugar 0g 0.56g N/A
Manganese 0.01mg 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.345mg 0%
Threonine 1.099mg 0.982mg 0%
Isoleucine 1.09mg 1.091mg 0%
Leucine 2.011mg 2.297mg 0%
Lysine 2.247mg 2.646mg 0%
Methionine 0.621mg 0.686mg 0%
Phenylalanine 0.931mg 1.287mg 0%
Valine 1.152mg 1.64mg 0%
Histidine 0.868mg 1.115mg 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
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 g
Contains more WaterWater +78.1%
Contains more ProteinProtein +19.6%
Contains more FatsFats +396.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1327.3%

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
68% 29% 3%
Saturated fat: Sat. Fat 17.078 g
Monounsaturated fat: Mono. Fat 7.393 g
Polyunsaturated fat: Poly. Fat 0.769 g
Contains less Sat. FatSaturated fat -89%
Contains more Mono. FatMonounsaturated fat +214.1%
Contains more Poly. FatPolyunsaturated fat +306.9%

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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.