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  6. Beefsteak raw vs. Semolina

Beefsteak raw vs. Semolina — In-Depth Nutrition Comparison

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Significant differences between beefsteak raw and semolina

  • Beefsteak raw has more vitamin B12, zinc, iron, selenium, vitamin B2, and phosphorus; however, semolina is richer in copper and vitamin B1.
  • Beefsteak raw covers your daily vitamin B12 needs 112% more than semolina.
  • Semolina has a higher glycemic index. The glycemic index of semolina is 54, while the glycemic index of beefsteak raw is 0.

Specific 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 Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Beefsteak raw vs Semolina 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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more PotassiumPotassium +115.5%
Contains more IronIron +170.3%
Contains more ZincZinc +419.6%
Contains more PhosphorusPhosphorus +43.8%
Contains more SeleniumSelenium +40.2%
Contains more CalciumCalcium +1320%
Contains more CopperCopper +259.5%
Contains less SodiumSodium -96.4%
~equal in Magnesium ~27mg

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% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +264%
Contains more Vitamin B6Vitamin B6 +20.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1400%
Contains more Vitamin B1Vitamin B1 +198.7%
Contains more FolateFolate +166.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~5.048mg
~equal in Choline ~mg

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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more ProteinProtein +184.7%
Contains more FatsFats +420.4%
Contains more WaterWater +639.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +115.2%

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +812.4%
Contains less Sat. FatSaturated fat -84.3%
Contains more Poly. FatPolyunsaturated fat +70.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beefsteak raw Semolina
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beefsteak raw Semolina DV% diff.
Vitamin B12 2.69µg 0µg 112%
Manganese 1.035mg 45%
Zinc 5.3mg 1.02mg 39%
Protein 21.38g 7.51g 28%
Starch 68.29g 28%
Carbs 0g 80.89g 27%
Copper 0.079mg 0.284mg 23%
Cholesterol 67mg 0mg 22%
Iron 2mg 0.74mg 16%
Selenium 27.9µg 19.9µg 15%
Vitamin B5 0.672mg 13%
Calories 134kcal 374kcal 12%
Vitamin B1 0.075mg 0.224mg 12%
Phosphorus 220mg 153mg 10%
Vitamin B2 0.182mg 0.05mg 10%
Fiber 0g 1.8g 7%
Saturated fat 1.875g 0.294g 7%
Fats 5.36g 1.03g 7%
Vitamin B6 0.543mg 0.452mg 7%
Calcium 5mg 71mg 7%
Potassium 375mg 174mg 6%
Monounsaturated fat 2.354g 0.258g 5%
Sodium 55mg 2mg 2%
Vitamin D 0.1µg 0µg 1%
Polyunsaturated fat 0.189g 0.322g 1%
Vitamin K 1.5µg 0.1µg 1%
Folate 3µg 8µg 1%
Net carbs 0g 79.09g N/A
Vitamin D 3IU 0IU 0%
Magnesium 25mg 27mg 0%
Sugar 0g 0.33g N/A
Vitamin E 0.03mg 0%
Vitamin A 2µg 0%
Vitamin B3 5.048mg 5.048mg 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.103mg 0%
Threonine 1.099mg 0.271mg 0%
Isoleucine 1.09mg 0.339mg 0%
Leucine 2.011mg 0.656mg 0%
Lysine 2.247mg 0.215mg 0%
Methionine 0.621mg 0.183mg 0%
Phenylalanine 0.931mg 0.398mg 0%
Valine 1.152mg 0.47mg 0%
Histidine 0.868mg 0.185mg 0%
Fructose 0.02g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beefsteak raw Semolina
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
48%
Beefsteak raw
24%
Semolina
Minerals Daily Need Coverage Score
55%
Beefsteak raw
52%
Semolina

Comparison summary

Which food is lower in Cholesterol?
Semolina
Semolina is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 53mg)
Which food is lower in Saturated fat?
Semolina
Semolina is lower in Saturated fat (difference - 1.581g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $1)
Which food is lower in Sugar?
Beefsteak raw
Beefsteak raw is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 54)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.