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  6. Beefsteak raw vs. Wafer

Beefsteak raw vs. Wafer — In-Depth Nutrition Comparison

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Differences between beefsteak raw and wafer

  • Beefsteak raw has more vitamin B12, selenium, zinc, vitamin B6, and vitamin B3, while wafer has more copper, iron, and fiber.
  • Beefsteak raw's daily need coverage for vitamin B12 is 108% higher.
  • Wafer contains 34 times less cholesterol than beefsteak raw. Beefsteak raw contains 67mg of cholesterol, while wafer contains 2mg.
  • Beefsteak raw has a lower glycemic index. The glycemic index of beefsteak raw is 0, while the glycemic index of wafer is 61.

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 Cookies, chocolate wafers.

Infographic

Beefsteak raw vs Wafer 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%
Wafer
Wafer
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more PotassiumPotassium +78.6%
Contains more ZincZinc +386.2%
Contains more PhosphorusPhosphorus +66.7%
Contains less SodiumSodium -90.5%
Contains more SeleniumSelenium +389.5%
Contains more MagnesiumMagnesium +112%
Contains more CalciumCalcium +520%
Contains more IronIron +100.5%
Contains more CopperCopper +486.1%

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%
Wafer
Wafer
8
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +76.6%
Contains more Vitamin B6Vitamin B6 +964.7%
Contains more Vitamin B12Vitamin B12 +2888.9%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +170.7%
Contains more Vitamin B2Vitamin B2 +46.2%
Contains more Vitamin KVitamin K +60%
Contains more FolateFolate +1466.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Wafer DV% diff.
Vitamin B12 2.69µg 0.09µg 108%
Copper 0.079mg 0.463mg 43%
Selenium 27.9µg 5.7µg 40%
Zinc 5.3mg 1.09mg 38%
Vitamin B6 0.543mg 0.051mg 38%
Protein 21.38g 6.6g 30%
Manganese 0.696mg 30%
Polyunsaturated fat 0.189g 4.153g 26%
Iron 2mg 4.01mg 25%
Carbs 0g 72.7g 24%
Sodium 55mg 580mg 23%
Cholesterol 67mg 2mg 22%
Calories 134kcal 433kcal 15%
Fiber 0g 3.4g 14%
Fats 5.36g 14.2g 14%
Vitamin B3 5.048mg 2.858mg 14%
Phosphorus 220mg 132mg 13%
Folate 3µg 47µg 11%
Saturated fat 1.875g 4.241g 11%
Vitamin B1 0.075mg 0.203mg 11%
Vitamin B5 0.381mg 8%
Magnesium 25mg 53mg 7%
Vitamin B2 0.182mg 0.266mg 6%
Monounsaturated fat 2.354g 4.865g 6%
Potassium 375mg 210mg 5%
Vitamin E 0.72mg 5%
Caffeine 0mg 10mg 3%
Calcium 5mg 31mg 3%
Choline 14.3mg 3%
Vitamin D 0.1µg 0µg 1%
Vitamin K 1.5µg 2.4µg 1%
Net carbs 0g 69.3g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 37.43g N/A
Vitamin A 2µg 3µg 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.096mg 0%
Threonine 1.099mg 0.22mg 0%
Isoleucine 1.09mg 0.261mg 0%
Leucine 2.011mg 0.447mg 0%
Lysine 2.247mg 0.281mg 0%
Methionine 0.621mg 0.105mg 0%
Phenylalanine 0.931mg 0.308mg 0%
Valine 1.152mg 0.323mg 0%
Histidine 0.868mg 0.128mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g 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

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
Wafer
Wafer
3
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more ProteinProtein +223.9%
Contains more WaterWater +1520.7%
Contains more FatsFats +164.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +506.1%

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
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -55.8%
Contains more Mono. FatMonounsaturated fat +106.7%
Contains more Poly. FatPolyunsaturated fat +2097.4%

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.