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  6. Beefsteak raw vs. Puff pastry

Beefsteak raw vs. Puff pastry — In-Depth Nutrition Comparison

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A recap on the differences between beefsteak raw and puff pastry

  • Beefsteak raw has more vitamin B12, zinc, vitamin B6, phosphorus, and potassium; however, puff pastry is higher in vitamin B1, folate, and vitamin K.
  • Beefsteak raw covers your daily vitamin B12 needs 112% more than puff pastry.
  • The glycemic index of puff pastry is higher.

Food varieties used in this article are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Beefsteak raw vs Puff pastry 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 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +56.3%
Contains more PotassiumPotassium +504.8%
Contains more ZincZinc +881.5%
Contains more PhosphorusPhosphorus +266.7%
Contains less SodiumSodium -78.3%
Contains more SeleniumSelenium +13.9%
Contains more CalciumCalcium +100%
Contains more IronIron +30%
Contains more CopperCopper +45.6%

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% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +32.8%
Contains more Vitamin B6Vitamin B6 +2757.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +330.7%
Contains more Vitamin B2Vitamin B2 +41.8%
Contains more Vitamin KVitamin K +986.7%
Contains more FolateFolate +1733.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Puff pastry DV% diff.
Polyunsaturated fat 0.189g 22.228g 147%
Vitamin B12 2.69µg 0µg 112%
Fats 5.36g 38.5g 51%
Zinc 5.3mg 0.54mg 43%
Vitamin B6 0.543mg 0.019mg 40%
Protein 21.38g 7.4g 28%
Phosphorus 220mg 60mg 23%
Manganese 0.495mg 22%
Cholesterol 67mg 0mg 22%
Calories 134kcal 558kcal 21%
Vitamin B1 0.075mg 0.323mg 21%
Saturated fat 1.875g 5.502g 16%
Monounsaturated fat 2.354g 8.828g 16%
Carbs 0g 45.7g 15%
Folate 3µg 55µg 13%
Vitamin K 1.5µg 16.3µg 12%
Potassium 375mg 62mg 9%
Sodium 55mg 253mg 9%
Vitamin B3 5.048mg 3.8mg 8%
Iron 2mg 2.6mg 8%
Vitamin B2 0.182mg 0.258mg 6%
Selenium 27.9µg 24.5µg 6%
Fiber 0g 1.5g 6%
Vitamin E 0.55mg 4%
Copper 0.079mg 0.115mg 4%
Magnesium 25mg 16mg 2%
Choline 6.2mg 1%
Vitamin D 0.1µg 0µg 1%
Calcium 5mg 10mg 1%
Net carbs 0g 44.2g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 0.75g N/A
Vitamin A 2µg 0µg 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.086mg 0%
Threonine 1.099mg 0.198mg 0%
Isoleucine 1.09mg 0.275mg 0%
Leucine 2.011mg 0.514mg 0%
Lysine 2.247mg 0.144mg 0%
Methionine 0.621mg 0.131mg 0%
Phenylalanine 0.931mg 0.367mg 0%
Valine 1.152mg 0.312mg 0%
Histidine 0.868mg 0.158mg 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
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more ProteinProtein +188.9%
Contains more WaterWater +885.5%
Contains more FatsFats +618.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +203%

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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -65.9%
Contains more Mono. FatMonounsaturated fat +275%
Contains more Poly. FatPolyunsaturated fat +11660.8%

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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.