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  6. Beefsteak raw vs. Vegetable

Beefsteak raw vs. Vegetable — In-Depth Nutrition Comparison

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How are beefsteak raw and vegetable different?

  • Beefsteak raw is richer in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, and phosphorus, while vegetable is higher in vitamin A, vitamin K, and fiber.
  • Beefsteak raw covers your daily need for vitamin B12, 112% more than vegetable.
  • Vegetable has a higher glycemic index (66) than beefsteak raw (0).

Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types were used in this article.

Infographic

Beefsteak raw vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +13.6%
Contains more PotassiumPotassium +121.9%
Contains more IronIron +143.9%
Contains more ZincZinc +981.6%
Contains more PhosphorusPhosphorus +331.4%
Contains more SeleniumSelenium +9200%
Contains more CalciumCalcium +400%
Contains less SodiumSodium -36.4%
~equal in Copper ~0.083mg

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +51.7%
Contains more Vitamin B3Vitamin B3 +493.2%
Contains more Vitamin B6Vitamin B6 +633.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +10600%
Contains more Vitamin KVitamin K +1466.7%
Contains more FolateFolate +533.3%
~equal in Vitamin B1 ~0.071mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Vegetable DV% diff.
Vitamin B12 2.69µg 0µg 112%
Selenium 27.9µg 0.3µg 50%
Zinc 5.3mg 0.49mg 44%
Protein 21.38g 2.86g 37%
Vitamin B6 0.543mg 0.074mg 36%
Vitamin B3 5.048mg 0.851mg 26%
Vitamin A 2µg 214µg 24%
Phosphorus 220mg 51mg 24%
Cholesterol 67mg 0mg 22%
Vitamin K 1.5µg 23.5µg 18%
Fiber 0g 4.4g 18%
Manganese 0.379mg 16%
Iron 2mg 0.82mg 15%
Fats 5.36g 0.15g 8%
Saturated fat 1.875g 0.031g 8%
Potassium 375mg 169mg 6%
Monounsaturated fat 2.354g 0.01g 6%
Vitamin B2 0.182mg 0.12mg 5%
Folate 3µg 19µg 4%
Choline 24.1mg 4%
Carbs 0g 13.09g 4%
Vitamin C 0mg 3.2mg 4%
Vitamin B5 0.151mg 3%
Calories 134kcal 65kcal 3%
Vitamin E 0.38mg 3%
Calcium 5mg 25mg 2%
Vitamin D 0.1µg 0µg 1%
Sodium 55mg 35mg 1%
Magnesium 25mg 22mg 1%
Polyunsaturated fat 0.189g 0.072g 1%
Net carbs 0g 8.69g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 3.12g N/A
Copper 0.079mg 0.083mg 0%
Vitamin B1 0.075mg 0.071mg 0%
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0.029mg 0%
Threonine 1.099mg 0.115mg 0%
Isoleucine 1.09mg 0.139mg 0%
Leucine 2.011mg 0.19mg 0%
Lysine 2.247mg 0.17mg 0%
Methionine 0.621mg 0.034mg 0%
Phenylalanine 0.931mg 0.12mg 0%
Valine 1.152mg 0.149mg 0%
Histidine 0.868mg 0.073mg 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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +647.6%
Contains more FatsFats +3473.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.1%
Contains more OtherOther +103%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +23440%
Contains more Poly. FatPolyunsaturated fat +162.5%
Contains less Sat. FatSaturated fat -98.3%

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.