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  6. Beefsteak raw vs. Soy sauce

Beefsteak raw vs. Soy sauce — In-Depth Nutrition Comparison

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What are the differences between beefsteak raw and soy sauce?

  • Beefsteak raw is higher in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, and phosphorus, yet soy sauce is higher in magnesium.
  • Soy sauce's daily need coverage for sodium is 236% more.
  • The amount of cholesterol in soy sauce is lower.
  • The glycemic index of beefsteak raw is lower.

We used Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Soy sauce made from soy and wheat (shoyu) types in this article.

Infographic

Beefsteak raw vs Soy sauce 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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more IronIron +37.9%
Contains more CopperCopper +83.7%
Contains more ZincZinc +509.2%
Contains more PhosphorusPhosphorus +32.5%
Contains less SodiumSodium -99%
Contains more SeleniumSelenium +5480%
Contains more MagnesiumMagnesium +196%
Contains more CalciumCalcium +560%
Contains more PotassiumPotassium +16%

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% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +127.3%
Contains more Vitamin B3Vitamin B3 +129.9%
Contains more Vitamin B6Vitamin B6 +266.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +366.7%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0mg
~equal in Vitamin B2 ~0.165mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Soy sauce DV% diff.
Sodium 55mg 5493mg 236%
Vitamin B12 2.69µg 0µg 112%
Selenium 27.9µg 0.5µg 50%
Manganese 1.018mg 44%
Zinc 5.3mg 0.87mg 40%
Vitamin B6 0.543mg 0.148mg 30%
Protein 21.38g 8.14g 26%
Cholesterol 67mg 0mg 22%
Vitamin B3 5.048mg 2.196mg 18%
Magnesium 25mg 74mg 12%
Saturated fat 1.875g 0.073g 8%
Phosphorus 220mg 166mg 8%
Iron 2mg 1.45mg 7%
Fats 5.36g 0.57g 7%
Vitamin B5 0.297mg 6%
Monounsaturated fat 2.354g 0.088g 6%
Vitamin B1 0.075mg 0.033mg 4%
Calories 134kcal 53kcal 4%
Copper 0.079mg 0.043mg 4%
Folate 3µg 14µg 3%
Fiber 0g 0.8g 3%
Calcium 5mg 33mg 3%
Choline 18.3mg 3%
Carbs 0g 4.93g 2%
Potassium 375mg 435mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin B2 0.182mg 0.165mg 1%
Vitamin K 1.5µg 0µg 1%
Net carbs 0g 4.13g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 0.4g N/A
Vitamin A 2µg 0µg 0%
Trans fat 0.253g 0g N/A
Polyunsaturated fat 0.189g 0.263g 0%
Tryptophan 0.262mg 0.096mg 0%
Threonine 1.099mg 0.271mg 0%
Isoleucine 1.09mg 0.318mg 0%
Leucine 2.011mg 0.537mg 0%
Lysine 2.247mg 0.381mg 0%
Methionine 0.621mg 0.097mg 0%
Phenylalanine 0.931mg 0.353mg 0%
Valine 1.152mg 0.332mg 0%
Histidine 0.868mg 0.174mg 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
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more ProteinProtein +162.7%
Contains more FatsFats +840.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +4509.1%
~equal in Water ~71.15g

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
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains more Mono. FatMonounsaturated fat +2575%
Contains less Sat. FatSaturated fat -96.1%
Contains more Poly. FatPolyunsaturated fat +39.2%

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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.