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  6. Beefsteak raw vs. Steak

Beefsteak raw vs. Steak — In-Depth Nutrition Comparison

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Differences between beefsteak raw and steak

  • Beefsteak raw has more vitamin B12 and phosphorus, while steak has more zinc, vitamin B2, selenium, monounsaturated fat, and polyunsaturated fat.
  • Steak's daily need coverage for saturated fat is 33% higher.
  • The amount of saturated fat in beefsteak raw is lower.

The 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 Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Beefsteak raw vs Steak 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%
Steak
Steak
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more PotassiumPotassium +34.4%
Contains more PhosphorusPhosphorus +35%
Contains more CalciumCalcium +140%
Contains more IronIron +20%
Contains more ZincZinc +19.6%
Contains more SeleniumSelenium +14%
~equal in Magnesium ~23mg
~equal in Copper ~0.085mg
~equal in Sodium ~58mg
~equal in Manganese ~mg

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%
Steak
Steak
3
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin B12Vitamin B12 +22.3%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin B2Vitamin B2 +65.4%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0.1µg
~equal in Vitamin B1 ~0.074mg
~equal in Vitamin B3 ~5.149mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B6 ~0.5mg
~equal in Vitamin K ~1.6µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Steak DV% diff.
Saturated fat 1.875g 8.443g 30%
Fats 5.36g 19.02g 21%
Vitamin B12 2.69µg 2.2µg 20%
Monounsaturated fat 2.354g 9.171g 17%
Zinc 5.3mg 6.34mg 9%
Vitamin B2 0.182mg 0.301mg 9%
Phosphorus 220mg 163mg 8%
Protein 21.38g 24.85g 7%
Selenium 27.9µg 31.8µg 7%
Calories 134kcal 271kcal 7%
Polyunsaturated fat 0.189g 0.896g 5%
Iron 2mg 2.4mg 5%
Cholesterol 67mg 78mg 4%
Potassium 375mg 279mg 3%
Vitamin B6 0.543mg 0.5mg 3%
Vitamin B3 5.048mg 5.149mg 1%
Folate 3µg 6µg 1%
Copper 0.079mg 0.085mg 1%
Calcium 5mg 12mg 1%
Vitamin A 2µg 7µg 1%
Vitamin D 3IU 6IU 0%
Magnesium 25mg 23mg 0%
Sodium 55mg 58mg 0%
Vitamin D 0.1µg 0.1µg 0%
Vitamin B1 0.075mg 0.074mg 0%
Vitamin K 1.5µg 1.6µg 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.278mg 0%
Threonine 1.099mg 1.171mg 0%
Isoleucine 1.09mg 1.157mg 0%
Leucine 2.011mg 2.142mg 0%
Lysine 2.247mg 2.38mg 0%
Methionine 0.621mg 0.672mg 0%
Phenylalanine 0.931mg 0.997mg 0%
Valine 1.152mg 1.242mg 0%
Histidine 0.868mg 0.931mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0.008g 0.013g 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
Steak
Steak
3
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more WaterWater +31.2%
Contains more ProteinProtein +16.2%
Contains more FatsFats +254.9%
Contains more OtherOther +63.6%
~equal in Carbs ~0g

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
Steak
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -77.8%
Contains more Mono. FatMonounsaturated fat +289.6%
Contains more Poly. FatPolyunsaturated fat +374.1%

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.