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  6. Beefsteak raw vs. Veggie burger

Beefsteak raw vs. Veggie burger — In-Depth Nutrition Comparison

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Differences between beefsteak raw and veggie burgers

  • Beefsteak raw has more zinc, vitamin B12, and vitamin B6, while veggie burgers have more vitamin B1, folate, fiber, copper, and calcium.
  • Veggie burgers' daily need coverage for vitamin B1 is 215% higher.
  • Veggie burgers contain 13 times less cholesterol than beefsteak raw. Beefsteak raw contains 67mg of cholesterol, while veggie burgers contain 5mg.
  • Beefsteak raw has a lower glycemic index. The glycemic index of beefsteak raw is 0, while the glycemic index of veggie burgers is 59.

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 Veggie burgers or soyburgers, unprepared.

Infographic

Beefsteak raw vs Veggie burger 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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains more PotassiumPotassium +12.6%
Contains more ZincZinc +320.6%
Contains less SodiumSodium -90.3%
Contains more SeleniumSelenium +23.5%
Contains more MagnesiumMagnesium +124%
Contains more CalciumCalcium +2620%
Contains more IronIron +20.5%
Contains more CopperCopper +153.2%
~equal in Phosphorus ~206mg

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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +34.5%
Contains more Vitamin B6Vitamin B6 +79.2%
Contains more Vitamin B12Vitamin B12 +33.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +3434.7%
Contains more Vitamin B2Vitamin B2 +34.1%
Contains more Vitamin KVitamin K +180%
Contains more FolateFolate +4033.3%

All nutrients comparison - raw data values

Nutrient Beefsteak raw Veggie burger DV% diff.
Vitamin B1 0.075mg 2.651mg 215%
Manganese 0.951mg 41%
Zinc 5.3mg 1.26mg 37%
Folate 3µg 124µg 30%
Vitamin B12 2.69µg 2.01µg 28%
Sodium 55mg 569mg 22%
Cholesterol 67mg 5mg 21%
Fiber 0g 4.9g 20%
Vitamin B6 0.543mg 0.303mg 18%
Copper 0.079mg 0.2mg 13%
Calcium 5mg 136mg 13%
Polyunsaturated fat 0.189g 2.023g 12%
Protein 21.38g 15.7g 11%
Selenium 27.9µg 22.6µg 10%
Vitamin B3 5.048mg 3.753mg 8%
Magnesium 25mg 56mg 7%
Vitamin B5 0.289mg 6%
Vitamin B2 0.182mg 0.244mg 5%
Iron 2mg 2.41mg 5%
Carbs 0g 14.27g 5%
Vitamin C 0mg 4.5mg 5%
Choline 19.4mg 4%
Saturated fat 1.875g 1.44g 2%
Vitamin K 1.5µg 4.2µg 2%
Calories 134kcal 177kcal 2%
Vitamin E 0.23mg 2%
Phosphorus 220mg 206mg 2%
Starch 5.78g 2%
Vitamin D 0.1µg 0µg 1%
Potassium 375mg 333mg 1%
Monounsaturated fat 2.354g 1.778g 1%
Fats 5.36g 6.3g 1%
Net carbs 0g 9.37g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 1.07g N/A
Vitamin A 2µg 1µg 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.162mg 0%
Threonine 1.099mg 0.605mg 0%
Isoleucine 1.09mg 0.78mg 0%
Leucine 2.011mg 1.399mg 0%
Lysine 2.247mg 1.004mg 0%
Methionine 0.621mg 0.291mg 0%
Phenylalanine 0.931mg 0.885mg 0%
Valine 1.152mg 0.89mg 0%
Histidine 0.868mg 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g N/A
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Gamma-linoleic acid 0.007g 0g 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
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more ProteinProtein +36.2%
Contains more WaterWater +19.1%
Contains more FatsFats +17.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +663.6%

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% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains more Mono. FatMonounsaturated fat +32.4%
Contains less Sat. FatSaturated fat -23.2%
Contains more Poly. FatPolyunsaturated fat +970.4%

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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.