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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 RAE, Vitamin K, and Fiber.
  • Beefsteak raw covers your daily need of Vitamin B12 112% more than Vegetable.

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.
Beefsteak raw
Beefsteak raw
6
:
4
Vegetable
Vegetable
Contains more Iron +143.9%
Contains more Magnesium +13.6%
Contains more Phosphorus +331.4%
Contains more Potassium +121.9%
Contains more Zinc +981.6%
Contains more Selenium +9200%
Contains more Calcium +400%
Contains less Sodium -36.4%
Equal in Copper - 0.083
Beefsteak raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 75% 18% 95% 34% 8% 145% 27% 0% 153%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Iron +143.9%
Contains more Magnesium +13.6%
Contains more Phosphorus +331.4%
Contains more Potassium +121.9%
Contains more Zinc +981.6%
Contains more Selenium +9200%
Contains more Calcium +400%
Contains less Sodium -36.4%
Equal in Copper - 0.083

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
6
:
6
Vegetable
Vegetable
Contains more Vitamin D +∞%
Contains more Vitamin B2 +51.7%
Contains more Vitamin B3 +493.2%
Contains more Vitamin B6 +633.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +71183.3%
Contains more Vitamin C +∞%
Contains more Folate +533.3%
Contains more Vitamin K +1466.7%
Equal in Vitamin B1 - 0.071
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%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +51.7%
Contains more Vitamin B3 +493.2%
Contains more Vitamin B6 +633.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +71183.3%
Contains more Vitamin C +∞%
Contains more Folate +533.3%
Contains more Vitamin K +1466.7%
Equal in Vitamin B1 - 0.071

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beefsteak raw
Beefsteak raw
2
:
3
Vegetable
Vegetable
Contains more Protein +647.6%
Contains more Fats +3473.3%
Contains more Carbs +∞%
Contains more Water +14.1%
Contains more Other +103%
Beefsteak raw
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Vegetable
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 Protein +647.6%
Contains more Fats +3473.3%
Contains more Carbs +∞%
Contains more Water +14.1%
Contains more Other +103%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beefsteak raw
Beefsteak raw
2
:
1
Vegetable
Vegetable
Contains more Monounsaturated Fat +23440%
Contains more Polyunsaturated fat +162.5%
Contains less Saturated Fat -98.3%
Beefsteak raw
42% 53% 4%
Saturated Fat: 1.875 g
Monounsaturated Fat: 2.354 g
Polyunsaturated fat: 0.189 g
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +23440%
Contains more Polyunsaturated fat +162.5%
Contains less Saturated Fat -98.3%

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

All nutrients comparison - raw data values

Nutrient Beefsteak raw Vegetable Opinion
Net carbs 0g 8.69g Vegetable
Protein 21.38g 2.86g Beefsteak raw
Fats 5.36g 0.15g Beefsteak raw
Carbs 0g 13.09g Vegetable
Calories 134kcal 65kcal Beefsteak raw
Sugar 0g 3.12g Beefsteak raw
Fiber 0g 4.4g Vegetable
Calcium 5mg 25mg Vegetable
Iron 2mg 0.82mg Beefsteak raw
Magnesium 25mg 22mg Beefsteak raw
Phosphorus 220mg 51mg Beefsteak raw
Potassium 375mg 169mg Beefsteak raw
Sodium 55mg 35mg Vegetable
Zinc 5.3mg 0.49mg Beefsteak raw
Copper 0.079mg 0.083mg Vegetable
Manganese 0.379mg Vegetable
Selenium 27.9µg 0.3µg Beefsteak raw
Vitamin A 6IU 4277IU Vegetable
Vitamin A RAE 2µg 214µg Vegetable
Vitamin E 0.38mg Vegetable
Vitamin D 3IU 0IU Beefsteak raw
Vitamin D 0.1µg 0µg Beefsteak raw
Vitamin C 0mg 3.2mg Vegetable
Vitamin B1 0.075mg 0.071mg Beefsteak raw
Vitamin B2 0.182mg 0.12mg Beefsteak raw
Vitamin B3 5.048mg 0.851mg Beefsteak raw
Vitamin B5 0.151mg Vegetable
Vitamin B6 0.543mg 0.074mg Beefsteak raw
Folate 3µg 19µg Vegetable
Vitamin B12 2.69µg 0µg Beefsteak raw
Vitamin K 1.5µg 23.5µg Vegetable
Tryptophan 0.262mg 0.029mg Beefsteak raw
Threonine 1.099mg 0.115mg Beefsteak raw
Isoleucine 1.09mg 0.139mg Beefsteak raw
Leucine 2.011mg 0.19mg Beefsteak raw
Lysine 2.247mg 0.17mg Beefsteak raw
Methionine 0.621mg 0.034mg Beefsteak raw
Phenylalanine 0.931mg 0.12mg Beefsteak raw
Valine 1.152mg 0.149mg Beefsteak raw
Histidine 0.868mg 0.073mg Beefsteak raw
Cholesterol 67mg 0mg Vegetable
Trans Fat 0.253g 0g Vegetable
Saturated Fat 1.875g 0.031g Vegetable
Omega-3 - DPA 0.008g 0g Beefsteak raw
Monounsaturated Fat 2.354g 0.01g Beefsteak raw
Polyunsaturated fat 0.189g 0.072g Beefsteak raw
Omega-6 - Linoleic acid 0.142g Beefsteak raw
Omega-6 - Gamma-linoleic acid 0.007g Beefsteak raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beefsteak raw Vegetable
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
36%
Vegetable
Minerals Daily Need Coverage Score
55%
Beefsteak raw
19%
Vegetable

Comparison summary

Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 20mg)
Which food is lower in Cholesterol?
Vegetable
Vegetable is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 1.844g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $1.9)
Which food is lower in Sugar?
Beefsteak raw
Beefsteak raw is lower in Sugar (difference - 3.12g)
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Beefsteak raw
Beefsteak raw is relatively richer in minerals
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. 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.