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  6. Beefsteak raw vs. White bread

Beefsteak raw vs. White bread — In-Depth Nutrition Comparison

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Summary of differences between beefsteak raw and white bread

  • Beefsteak raw has more vitamin B12, zinc, vitamin B6, and phosphorus; however, white bread is higher in vitamin B1, folate, iron, and calcium.
  • Beefsteak raw covers your daily need for vitamin B12, 112% more than white bread.
  • The glycemic index of white bread is higher.

These are the specific foods used in this comparison Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Beefsteak raw vs White bread 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% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more PotassiumPotassium +197.6%
Contains more ZincZinc +616.2%
Contains more PhosphorusPhosphorus +124.5%
Contains less SodiumSodium -88.8%
Contains more SeleniumSelenium +26.8%
Contains more CalciumCalcium +2780%
Contains more IronIron +80.5%
Contains more CopperCopper +27.8%
~equal in Magnesium ~23mg

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +524.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +650%
Contains more Vitamin B1Vitamin B1 +610.7%
Contains more Vitamin B2Vitamin B2 +33.5%
Contains more FolateFolate +3600%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~4.78mg

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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more ProteinProtein +141.6%
Contains more FatsFats +61%
Contains more WaterWater +100.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +500%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains more Mono. FatMonounsaturated fat +293%
Contains less Sat. FatSaturated fat -62.8%
Contains more Poly. FatPolyunsaturated fat +747.6%

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 White bread
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beefsteak raw White bread DV% diff.
Vitamin B12 2.69µg 0µg 112%
Zinc 5.3mg 0.74mg 41%
Vitamin B1 0.075mg 0.533mg 38%
Vitamin B6 0.543mg 0.087mg 35%
Folate 3µg 111µg 27%
Protein 21.38g 8.85g 25%
Manganese 0.536mg 23%
Cholesterol 67mg 0mg 22%
Iron 2mg 3.61mg 20%
Sodium 55mg 490mg 19%
Phosphorus 220mg 98mg 17%
Carbs 0g 49.42g 16%
Starch 37.17g 15%
Calcium 5mg 144mg 14%
Fiber 0g 2.7g 11%
Selenium 27.9µg 22µg 11%
Vitamin B5 0.536mg 11%
Polyunsaturated fat 0.189g 1.602g 9%
Calories 134kcal 266kcal 7%
Potassium 375mg 126mg 7%
Vitamin B2 0.182mg 0.243mg 5%
Saturated fat 1.875g 0.698g 5%
Monounsaturated fat 2.354g 0.599g 4%
Fats 5.36g 3.33g 3%
Choline 14.6mg 3%
Fructose 2.43g 3%
Copper 0.079mg 0.101mg 2%
Vitamin B3 5.048mg 4.78mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.22mg 1%
Vitamin K 1.5µg 0.2µg 1%
Net carbs 0g 46.72g N/A
Vitamin D 3IU 0IU 0%
Magnesium 25mg 23mg 0%
Sugar 0g 5.67g N/A
Vitamin A 2µg 0µg 0%
Trans fat 0.253g 0.027g N/A
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 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Gamma-linoleic acid 0.007g 0g N/A
Omega-6 - Eicosadienoic acid 0g 0.002g N/A
Omega-6 - Linoleic acid 0.142g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beefsteak raw White bread
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
48%
Beefsteak raw
33%
White bread
Minerals Daily Need Coverage Score
55%
Beefsteak raw
56%
White bread

Comparison summary

Which food is lower in Cholesterol?
White bread
White bread is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated fat?
White bread
White bread is lower in Saturated fat (difference - 1.177g)
Which food is cheaper?
White bread
White bread is cheaper (difference - $2.4)
Which food is lower in Sugar?
Beefsteak raw
Beefsteak raw is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Beefsteak raw
Beefsteak raw contains less Sodium (difference - 435mg)
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 73)
Which food is richer in minerals?
?
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.
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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.