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  6. Beefsteak raw vs. Sweet roll

Beefsteak raw vs. Sweet roll — In-Depth Nutrition Comparison

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Significant differences between beefsteak raw and sweet roll

  • Beefsteak raw has more vitamin B12, zinc, vitamin B6, phosphorus, selenium, and vitamin B3; however, sweet roll is richer in vitamin B1, folate, and fiber.
  • Beefsteak raw covers your daily vitamin B12 needs 106% more than sweet roll.
  • Sweet roll has 9 times less zinc than beefsteak raw. Beefsteak raw has 5.3mg of zinc, while sweet roll has 0.59mg.
  • Beefsteak raw contains less sodium.
  • Sweet roll has a higher glycemic index. The glycemic index of sweet roll is 40, 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 Sweet rolls, cinnamon, commercially prepared with raisins.

Infographic

Beefsteak raw vs Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more MagnesiumMagnesium +47.1%
Contains more PotassiumPotassium +237.8%
Contains more IronIron +25%
Contains more ZincZinc +798.3%
Contains more PhosphorusPhosphorus +189.5%
Contains less SodiumSodium -81.9%
Contains more SeleniumSelenium +64.1%
Contains more CalciumCalcium +1340%
Contains more CopperCopper +11.4%

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +111.7%
Contains more Vitamin B6Vitamin B6 +407.5%
Contains more Vitamin B12Vitamin B12 +1821.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3000%
Contains more Vitamin B1Vitamin B1 +332%
Contains more Vitamin B2Vitamin B2 +45.6%
Contains more Vitamin KVitamin K +193.3%
Contains more FolateFolate +2300%

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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more ProteinProtein +244.8%
Contains more WaterWater +194.1%
Contains more FatsFats +206%
Contains more CarbsCarbs +∞%
Contains more OtherOther +415.2%

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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated fat -39.1%
Contains more Mono. FatMonounsaturated fat +103.8%
Contains more Poly. FatPolyunsaturated fat +3854%

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 Sweet roll
Lower in Cholesterol ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Beefsteak raw Sweet roll DV% diff.
Vitamin B12 2.69µg 0.14µg 106%
Polyunsaturated fat 0.189g 7.473g 49%
Zinc 5.3mg 0.59mg 43%
Vitamin B6 0.543mg 0.107mg 34%
Protein 21.38g 6.2g 30%
Phosphorus 220mg 76mg 21%
Vitamin B1 0.075mg 0.324mg 21%
Selenium 27.9µg 17µg 20%
Vitamin B3 5.048mg 2.384mg 17%
Folate 3µg 72µg 17%
Carbs 0g 50.9g 17%
Fats 5.36g 16.4g 17%
Vitamin E 1.99mg 13%
Manganese 0.3mg 13%
Calories 134kcal 372kcal 12%
Sodium 55mg 304mg 11%
Fiber 0g 2.4g 10%
Potassium 375mg 111mg 8%
Choline 41.3mg 8%
Vitamin B5 0.406mg 8%
Calcium 5mg 72mg 7%
Vitamin A 2µg 62µg 7%
Monounsaturated fat 2.354g 4.797g 6%
Vitamin B2 0.182mg 0.265mg 6%
Iron 2mg 1.6mg 5%
Saturated fat 1.875g 3.079g 5%
Magnesium 25mg 17mg 2%
Vitamin K 1.5µg 4.4µg 2%
Vitamin C 0mg 2mg 2%
Vitamin D 0.1µg 0µg 1%
Copper 0.079mg 0.088mg 1%
Net carbs 0g 48.5g N/A
Cholesterol 67mg 66mg 0%
Vitamin D 3IU 0IU 0%
Sugar 0g 31.73g N/A
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.074mg 0%
Threonine 1.099mg 0.211mg 0%
Isoleucine 1.09mg 0.259mg 0%
Leucine 2.011mg 0.458mg 0%
Lysine 2.247mg 0.243mg 0%
Methionine 0.621mg 0.117mg 0%
Phenylalanine 0.931mg 0.3mg 0%
Valine 1.152mg 0.291mg 0%
Histidine 0.868mg 0.145mg 0%
Omega-3 - DHA 0g 0.004g N/A
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 Sweet roll
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
31%
Sweet roll
Minerals Daily Need Coverage Score
55%
Beefsteak raw
35%
Sweet roll

Comparison summary

Which food is lower in Cholesterol?
Sweet roll
Sweet roll is lower in Cholesterol (difference - 1mg)
Which food is cheaper?
Sweet roll
Sweet roll is cheaper (difference - $2.4)
Which food is richer in vitamins?
Sweet roll
Sweet roll is relatively richer in vitamins
Which food is lower in Sugar?
Beefsteak raw
Beefsteak raw is lower in Sugar (difference - 31.73g)
Which food contains less Sodium?
Beefsteak raw
Beefsteak raw contains less Sodium (difference - 249mg)
Which food is lower in Saturated fat?
Beefsteak raw
Beefsteak raw is lower in Saturated fat (difference - 1.204g)
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 40)
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.

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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.