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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 for beefsteak raw is 112% higher.
  • Spelt has a higher glycemic index than beefsteak raw.

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.
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%
Spelt
Spelt
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more ZincZinc +61.6%
Contains more SeleniumSelenium +138.5%
Contains more MagnesiumMagnesium +444%
Contains more CalciumCalcium +440%
Contains more IronIron +122%
Contains more CopperCopper +546.8%
Contains more PhosphorusPhosphorus +82.3%
Contains less SodiumSodium -85.5%
~equal in Potassium ~388mg

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%
Spelt
Spelt
6
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +61.1%
Contains more Vitamin B6Vitamin B6 +136.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +385.3%
Contains more Vitamin B3Vitamin B3 +35.6%
Contains more Vitamin KVitamin K +140%
Contains more FolateFolate +1400%
~equal in Vitamin C ~0mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Spelt DV% diff.
Manganese 2.983mg 130%
Vitamin B12 2.69µg 0µg 112%
Copper 0.079mg 0.511mg 48%
Fiber 0g 10.7g 43%
Iron 2mg 4.44mg 31%
Selenium 27.9µg 11.7µg 29%
Phosphorus 220mg 401mg 26%
Magnesium 25mg 136mg 26%
Vitamin B1 0.075mg 0.364mg 24%
Vitamin B6 0.543mg 0.23mg 24%
Carbs 0g 70.19g 23%
Cholesterol 67mg 0mg 22%
Starch 53.92g 22%
Vitamin B5 1.068mg 21%
Zinc 5.3mg 3.28mg 18%
Protein 21.38g 14.57g 14%
Folate 3µg 45µg 11%
Vitamin B3 5.048mg 6.843mg 11%
Calories 134kcal 338kcal 10%
Saturated fat 1.875g 0.406g 7%
Polyunsaturated fat 0.189g 1.258g 7%
Monounsaturated fat 2.354g 0.445g 5%
Vitamin B2 0.182mg 0.113mg 5%
Vitamin E 0.79mg 5%
Fats 5.36g 2.43g 5%
Sodium 55mg 8mg 2%
Vitamin K 1.5µg 3.6µg 2%
Calcium 5mg 27mg 2%
Vitamin D 0.1µg 1%
Net carbs 0g 59.49g N/A
Vitamin D 3IU 0%
Potassium 375mg 388mg 0%
Sugar 0g 6.82g N/A
Vitamin A 2µg 0µg 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.132mg 0%
Threonine 1.099mg 0.443mg 0%
Isoleucine 1.09mg 0.552mg 0%
Leucine 2.011mg 1.07mg 0%
Lysine 2.247mg 0.409mg 0%
Methionine 0.621mg 0.258mg 0%
Phenylalanine 0.931mg 0.737mg 0%
Valine 1.152mg 0.681mg 0%
Histidine 0.868mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g 0g 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
Spelt
Spelt
2
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 ProteinProtein +46.7%
Contains more FatsFats +120.6%
Contains more WaterWater +561.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +442.4%

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
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +429%
Contains less Sat. FatSaturated fat -78.3%
Contains more Poly. FatPolyunsaturated fat +565.6%

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.