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  6. Beefsteak raw vs. Spelt

Beefsteak raw vs. Spelt — In-Depth Nutrition Comparison

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The main differences between Beefsteak raw and Spelt

  • Beefsteak raw has more Vitamin B12, Selenium, and Vitamin B6, however, Spelt has more Copper, Fiber, Iron, Magnesium, Phosphorus, and Vitamin B1.
  • Daily need coverage for Vitamin B12 from Beefsteak raw is 112% higher.

Food types used in this article are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Spelt, uncooked.

Infographic

Beefsteak raw vs Spelt 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.
Beefsteak raw
Beefsteak raw
2
:
8
Spelt
Spelt
Contains more Zinc +61.6%
Contains more Selenium +138.5%
Contains more Calcium +440%
Contains more Iron +122%
Contains more Magnesium +444%
Contains more Phosphorus +82.3%
Contains less Sodium -85.5%
Contains more Copper +546.8%
Equal in Potassium - 388
Beefsteak raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 75% 18% 95% 34% 8% 145% 27% 0% 153%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Zinc +61.6%
Contains more Selenium +138.5%
Contains more Calcium +440%
Contains more Iron +122%
Contains more Magnesium +444%
Contains more Phosphorus +82.3%
Contains less Sodium -85.5%
Contains more Copper +546.8%
Equal in Potassium - 388

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.
Beefsteak raw
Beefsteak raw
4
:
7
Spelt
Spelt
Contains more Vitamin B2 +61.1%
Contains more Vitamin B6 +136.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +66.7%
Contains more Vitamin B1 +385.3%
Contains more Vitamin B3 +35.6%
Contains more Folate +1400%
Contains more Vitamin K +140%
Beefsteak raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 3% 0% 19% 42% 95% 0% 126% 3% 337% 4%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin B2 +61.1%
Contains more Vitamin B6 +136.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +66.7%
Contains more Vitamin B1 +385.3%
Contains more Vitamin B3 +35.6%
Contains more Folate +1400%
Contains more Vitamin K +140%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beefsteak raw
Beefsteak raw
3
:
2
Spelt
Spelt
Contains more Protein +46.7%
Contains more Fats +120.6%
Contains more Water +561.8%
Contains more Carbs +∞%
Contains more Other +442.4%
Beefsteak raw
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Spelt
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more Protein +46.7%
Contains more Fats +120.6%
Contains more Water +561.8%
Contains more Carbs +∞%
Contains more Other +442.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beefsteak raw
Beefsteak raw
1
:
2
Spelt
Spelt
Contains more Monounsaturated Fat +429%
Contains less Saturated Fat -78.3%
Contains more Polyunsaturated fat +565.6%
Beefsteak raw
42% 53% 4%
Saturated Fat: 1.875 g
Monounsaturated Fat: 2.354 g
Polyunsaturated fat: 0.189 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains more Monounsaturated Fat +429%
Contains less Saturated Fat -78.3%
Contains more Polyunsaturated fat +565.6%

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 Spelt
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beefsteak raw Spelt Opinion
Net carbs 0g 59.49g Spelt
Protein 21.38g 14.57g Beefsteak raw
Fats 5.36g 2.43g Beefsteak raw
Carbs 0g 70.19g Spelt
Calories 134kcal 338kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 0g 6.82g Beefsteak raw
Fiber 0g 10.7g Spelt
Calcium 5mg 27mg Spelt
Iron 2mg 4.44mg Spelt
Magnesium 25mg 136mg Spelt
Phosphorus 220mg 401mg Spelt
Potassium 375mg 388mg Spelt
Sodium 55mg 8mg Spelt
Zinc 5.3mg 3.28mg Beefsteak raw
Copper 0.079mg 0.511mg Spelt
Manganese 2.983mg Spelt
Selenium 27.9µg 11.7µg Beefsteak raw
Vitamin A 6IU 10IU Spelt
Vitamin A RAE 2µg 0µg Beefsteak raw
Vitamin E 0.79mg Spelt
Vitamin D 3IU Beefsteak raw
Vitamin D 0.1µg Beefsteak raw
Vitamin B1 0.075mg 0.364mg Spelt
Vitamin B2 0.182mg 0.113mg Beefsteak raw
Vitamin B3 5.048mg 6.843mg Spelt
Vitamin B5 1.068mg Spelt
Vitamin B6 0.543mg 0.23mg Beefsteak raw
Folate 3µg 45µg Spelt
Vitamin B12 2.69µg 0µg Beefsteak raw
Vitamin K 1.5µg 3.6µg Spelt
Tryptophan 0.262mg 0.132mg Beefsteak raw
Threonine 1.099mg 0.443mg Beefsteak raw
Isoleucine 1.09mg 0.552mg Beefsteak raw
Leucine 2.011mg 1.07mg Beefsteak raw
Lysine 2.247mg 0.409mg Beefsteak raw
Methionine 0.621mg 0.258mg Beefsteak raw
Phenylalanine 0.931mg 0.737mg Beefsteak raw
Valine 1.152mg 0.681mg Beefsteak raw
Histidine 0.868mg 0.36mg Beefsteak raw
Cholesterol 67mg 0mg Spelt
Trans Fat 0.253g Spelt
Saturated Fat 1.875g 0.406g Spelt
Omega-3 - DPA 0.008g Beefsteak raw
Monounsaturated Fat 2.354g 0.445g Beefsteak raw
Polyunsaturated fat 0.189g 1.258g Spelt
Omega-6 - Linoleic acid 0.142g Beefsteak raw
Omega-6 - Gamma-linoleic acid 0.007g 0g Beefsteak raw
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beefsteak raw Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
52%
Beefsteak raw
35%
Spelt
Minerals Daily Need Coverage Score
55%
Beefsteak raw
119%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 47mg)
Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 1.469g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.4)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Beefsteak raw
Beefsteak raw is lower in Sugar (difference - 6.82g)
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 63)
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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.