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  6. Beefsteak raw vs. Vegetable oil

Beefsteak raw vs. Vegetable oil — In-Depth Nutrition Comparison

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How are beefsteak raw and vegetable oil different?

  • Beefsteak raw is higher in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, phosphorus, and iron; however, vegetable oil is richer in vitamin K.
  • Daily need coverage for vitamin B12 for beefsteak raw is 112% higher.
  • Vegetable oil has less cholesterol.

Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Oil, corn, peanut, and olive are the varieties used in this article.

Infographic

Beefsteak raw vs Vegetable oil 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 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1438.5%
Contains more CopperCopper +∞%
Contains more ZincZinc +26400%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%
~equal in Manganese ~0mg

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 0% 0% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin KVitamin K +1300%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Vegetable oil DV% diff.
Polyunsaturated fat 0.189g 33.033g 219%
Fats 5.36g 100g 146%
Monounsaturated fat 2.354g 48.033g 114%
Vitamin B12 2.69µg 0µg 112%
Vitamin E 14.78mg 99%
Saturated fat 1.875g 14.367g 57%
Selenium 27.9µg 0µg 51%
Zinc 5.3mg 0.02mg 48%
Protein 21.38g 0g 43%
Vitamin B6 0.543mg 0mg 42%
Calories 134kcal 884kcal 38%
Vitamin B3 5.048mg 0mg 32%
Phosphorus 220mg 0mg 31%
Iron 2mg 0.13mg 23%
Cholesterol 67mg 0mg 22%
Vitamin K 1.5µg 21µg 16%
Vitamin B2 0.182mg 0mg 14%
Potassium 375mg 0mg 11%
Copper 0.079mg 0mg 9%
Magnesium 25mg 0mg 6%
Vitamin B1 0.075mg 0mg 6%
Sodium 55mg 0mg 2%
Calcium 5mg 0mg 1%
Vitamin D 0.1µg 0µg 1%
Folate 3µg 0µg 1%
Vitamin D 3IU 0IU 0%
Vitamin A 2µg 0µg 0%
Trans fat 0.253g N/A
Choline 0.2mg 0%
Tryptophan 0.262mg 0%
Threonine 1.099mg 0%
Isoleucine 1.09mg 0%
Leucine 2.011mg 0%
Lysine 2.247mg 0%
Methionine 0.621mg 0%
Phenylalanine 0.931mg 0%
Valine 1.152mg 0%
Histidine 0.868mg 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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +1765.7%
~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
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 g
Contains less Sat. FatSaturated fat -86.9%
Contains more Mono. FatMonounsaturated fat +1940.5%
Contains more Poly. FatPolyunsaturated fat +17377.8%

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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.