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  6. Beefsteak raw vs. Winter melon

Beefsteak raw vs. Winter melon — In-Depth Nutrition Comparison

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What are the differences between beefsteak raw and winter melon?

  • Beefsteak raw is higher in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, phosphorus, and iron, yet winter melon is higher in vitamin C and fiber.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% more.

We used Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Waxgourd, (chinese preserving melon), raw types in this article.

Infographic

Beefsteak raw vs Winter melon 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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +6150%
Contains more IronIron +400%
Contains more CopperCopper +243.5%
Contains more ZincZinc +768.9%
Contains more PhosphorusPhosphorus +1057.9%
Contains less SodiumSodium -50.5%
Contains more SeleniumSelenium +13850%
Contains more CalciumCalcium +280%

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B2Vitamin B2 +65.5%
Contains more Vitamin B3Vitamin B3 +1162%
Contains more Vitamin B6Vitamin B6 +1451.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +66.7%
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Winter melon DV% diff.
Vitamin B12 2.69µg 0µg 112%
Selenium 27.9µg 0.2µg 50%
Zinc 5.3mg 0.61mg 43%
Protein 21.38g 0.4g 42%
Vitamin B6 0.543mg 0.035mg 39%
Vitamin B3 5.048mg 0.4mg 29%
Phosphorus 220mg 19mg 29%
Cholesterol 67mg 0mg 22%
Iron 2mg 0.4mg 20%
Vitamin C 0mg 13mg 14%
Fiber 0g 2.9g 12%
Potassium 375mg 6mg 11%
Fats 5.36g 0.2g 8%
Saturated fat 1.875g 0.016g 8%
Calories 134kcal 13kcal 6%
Monounsaturated fat 2.354g 0.037g 6%
Vitamin B2 0.182mg 0.11mg 6%
Copper 0.079mg 0.023mg 6%
Magnesium 25mg 10mg 4%
Manganese 0.058mg 3%
Vitamin B1 0.075mg 0.04mg 3%
Vitamin B5 0.133mg 3%
Sodium 55mg 111mg 2%
Vitamin D 0.1µg 0µg 1%
Calcium 5mg 19mg 1%
Vitamin K 1.5µg 1%
Folate 3µg 5µg 1%
Polyunsaturated fat 0.189g 0.087g 1%
Carbs 0g 3g 1%
Net carbs 0g 0.1g N/A
Vitamin D 3IU 0IU 0%
Vitamin A 2µg 0µg 0%
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0.002mg 0%
Threonine 1.099mg 0%
Isoleucine 1.09mg 0%
Leucine 2.011mg 0%
Lysine 2.247mg 0.009mg 0%
Methionine 0.621mg 0.003mg 0%
Phenylalanine 0.931mg 0%
Valine 1.152mg 0%
Histidine 0.868mg 0%
Omega-3 - DPA 0.008g 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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +5245%
Contains more FatsFats +2580%
Contains more CarbsCarbs +∞%
Contains more WaterWater +31.8%
~equal in Other ~0.3g

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +6262.2%
Contains more Poly. FatPolyunsaturated fat +117.2%
Contains less Sat. FatSaturated fat -99.1%

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.