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  6. Beefsteak raw vs. Roe

Beefsteak raw vs. Roe — In-Depth Nutrition Comparison

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Differences between beefsteak raw and roe

  • Beefsteak raw has more zinc, vitamin B6, and vitamin B3, while roe has more vitamin B12, vitamin B2, selenium, phosphorus, folate, and vitamin C.
  • Roe's daily need coverage for vitamin B12 is 369% higher.
  • Roe contains 4 times less zinc than beefsteak raw. Beefsteak raw contains 5.3mg of zinc, while roe contains 1.28mg.
  • The amount of cholesterol in beefsteak raw is lower.
  • Beefsteak raw has a lower glycemic index. The glycemic index of beefsteak raw is 0, while the glycemic index of roe is 27.

The food types used in this comparison are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Fish, roe, mixed species, cooked, dry heat.

Infographic

Beefsteak raw vs Roe 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%
Roe
Roe
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more PotassiumPotassium +32.5%
Contains more IronIron +159.7%
Contains more ZincZinc +314.1%
Contains less SodiumSodium -53%
Contains more CalciumCalcium +460%
Contains more CopperCopper +62%
Contains more PhosphorusPhosphorus +134.1%
Contains more SeleniumSelenium +85.3%
~equal in Magnesium ~26mg

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%
Roe
Roe
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +130.3%
Contains more Vitamin B6Vitamin B6 +193.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4450%
Contains more Vitamin B1Vitamin B1 +269.3%
Contains more Vitamin B2Vitamin B2 +421.4%
Contains more Vitamin B12Vitamin B12 +329%
Contains more FolateFolate +2966.7%
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Roe DV% diff.
Vitamin B12 2.69µg 11.54µg 369%
Cholesterol 67mg 479mg 137%
Vitamin B2 0.182mg 0.949mg 59%
Selenium 27.9µg 51.7µg 43%
Phosphorus 220mg 515mg 42%
Zinc 5.3mg 1.28mg 37%
Vitamin B6 0.543mg 0.185mg 28%
Vitamin B5 1.154mg 23%
Folate 3µg 92µg 22%
Polyunsaturated fat 0.189g 3.404g 21%
Vitamin C 0mg 16.4mg 18%
Vitamin B3 5.048mg 2.192mg 18%
Vitamin B1 0.075mg 0.277mg 17%
Iron 2mg 0.77mg 15%
Protein 21.38g 28.62g 14%
Vitamin A 2µg 91µg 10%
Copper 0.079mg 0.128mg 5%
Calories 134kcal 204kcal 4%
Fats 5.36g 8.23g 4%
Sodium 55mg 117mg 3%
Potassium 375mg 283mg 3%
Calcium 5mg 28mg 2%
Manganese 0.013mg 1%
Vitamin D 0.1µg 1%
Carbs 0g 1.92g 1%
Vitamin K 1.5µg 1%
Monounsaturated fat 2.354g 2.129g 1%
Net carbs 0g 1.92g N/A
Vitamin D 3IU 0%
Magnesium 25mg 26mg 0%
Trans fat 0.253g N/A
Saturated fat 1.875g 1.866g 0%
Tryptophan 0.262mg 0.375mg 0%
Threonine 1.099mg 1.305mg 0%
Isoleucine 1.09mg 1.465mg 0%
Leucine 2.011mg 2.509mg 0%
Lysine 2.247mg 2.179mg 0%
Methionine 0.621mg 0.71mg 0%
Phenylalanine 0.931mg 1.401mg 0%
Valine 1.152mg 1.676mg 0%
Histidine 0.868mg 0.778mg 0%
Omega-3 - EPA 0g 1.26g N/A
Omega-3 - DHA 0g 1.747g N/A
Omega-3 - DPA 0.008g 0.105g 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
Roe
Roe
4
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more WaterWater +24.4%
Contains more ProteinProtein +33.9%
Contains more FatsFats +53.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +687.9%

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
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains more Poly. FatPolyunsaturated fat +1701.1%
~equal in Saturated fat ~1.866g
~equal in Monounsaturated fat ~2.129g

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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.