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  6. Beefsteak raw vs. Safflower

Beefsteak raw vs. Safflower — In-Depth Nutrition Comparison

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A recap on the differences between beefsteak raw and safflower

  • Beefsteak raw has more vitamin B12; however, safflower is higher in copper, vitamin B1, magnesium, phosphorus, vitamin B6, folate, iron, and vitamin B2.
  • Safflower covers your daily copper needs 185% more than beefsteak raw.
  • Safflower has less cholesterol.

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 Seeds, safflower seed kernels, dried.

Infographic

Beefsteak raw vs Safflower 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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1312%
Contains more CalciumCalcium +1460%
Contains more PotassiumPotassium +83.2%
Contains more IronIron +145%
Contains more CopperCopper +2111.4%
Contains more PhosphorusPhosphorus +192.7%
Contains less SodiumSodium -94.5%
~equal in Zinc ~5.05mg

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% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +121%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +1450.7%
Contains more Vitamin B2Vitamin B2 +128%
Contains more Vitamin B6Vitamin B6 +115.5%
Contains more FolateFolate +5233.3%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Safflower DV% diff.
Polyunsaturated fat 0.189g 28.223g 187%
Copper 0.079mg 1.747mg 185%
Vitamin B12 2.69µg 0µg 112%
Vitamin B1 0.075mg 1.163mg 91%
Manganese 2.014mg 88%
Vitamin B5 4.03mg 81%
Magnesium 25mg 353mg 78%
Phosphorus 220mg 644mg 61%
Fats 5.36g 38.45g 51%
Selenium 27.9µg 51%
Vitamin B6 0.543mg 1.17mg 48%
Folate 3µg 160µg 39%
Iron 2mg 4.9mg 36%
Cholesterol 67mg 0mg 22%
Calories 134kcal 517kcal 19%
Vitamin B2 0.182mg 0.415mg 18%
Vitamin B3 5.048mg 2.284mg 17%
Carbs 0g 34.29g 11%
Protein 21.38g 16.18g 10%
Potassium 375mg 687mg 9%
Saturated fat 1.875g 3.682g 8%
Calcium 5mg 78mg 7%
Monounsaturated fat 2.354g 4.848g 6%
Sodium 55mg 3mg 2%
Zinc 5.3mg 5.05mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin K 1.5µg 1%
Net carbs 0g 34.29g N/A
Vitamin D 3IU 0IU 0%
Vitamin A 2µg 3µg 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.183mg 0%
Threonine 1.099mg 0.586mg 0%
Isoleucine 1.09mg 0.717mg 0%
Leucine 2.011mg 1.154mg 0%
Lysine 2.247mg 0.534mg 0%
Methionine 0.621mg 0.284mg 0%
Phenylalanine 0.931mg 0.806mg 0%
Valine 1.152mg 1.025mg 0%
Histidine 0.868mg 0.452mg 0%
Omega-3 - DPA 0.008g 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
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more ProteinProtein +32.1%
Contains more WaterWater +1197.7%
Contains more FatsFats +617.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1554.5%

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
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains less Sat. FatSaturated fat -49.1%
Contains more Mono. FatMonounsaturated fat +105.9%
Contains more Poly. FatPolyunsaturated fat +14832.8%

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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.