Canola oil vs. Beefsteak raw — In-Depth Nutrition Comparison
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What are the main differences between canola oil and beefsteak raw?
- Canola oil is richer in vitamin K, yet beefsteak raw is richer in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, phosphorus, and iron.
- Beefsteak raw's daily need coverage for vitamin B12 is 112% higher.
- Canola oil has 48 times more vitamin K than beefsteak raw. Canola oil has 71.3µg of vitamin K, while beefsteak raw has 1.5µg.
- Beefsteak raw contains less saturated fat.
We used Oil, canola and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw types in this comparison.
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.
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more SeleniumSelenium | +∞% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +4653.3% |
| Contains more CholineCholine | +∞% |
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
21.38 g
Fats:
5.36 g
Carbs:
0 g
Water:
72.93 g
Other:
0.33 g
| Contains more FatsFats | +1765.7% |
| Contains more ProteinProtein | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.365 g
Monounsaturated fat:
Mono. Fat
63.276 g
Polyunsaturated fat:
Poly. Fat
28.142 g
Saturated fat:
Sat. Fat
1.875 g
Monounsaturated fat:
Mono. Fat
2.354 g
Polyunsaturated fat:
Poly. Fat
0.189 g
| Contains more Mono. FatMonounsaturated fat | +2588% |
| Contains more Poly. FatPolyunsaturated fat | +14789.9% |
| Contains less Sat. FatSaturated fat | -74.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 28.142g | 0.189g | 186% |
| Monounsaturated fat | 63.276g | 2.354g | 152% |
| Fats | 100g | 5.36g | 146% |
| Vitamin E | 17.46mg | 116% | |
| Vitamin B12 | 0µg | 2.69µg | 112% |
| Vitamin K | 71.3µg | 1.5µg | 58% |
| Selenium | 0µg | 27.9µg | 51% |
| Zinc | 0mg | 5.3mg | 48% |
| Protein | 0g | 21.38g | 43% |
| Vitamin B6 | 0mg | 0.543mg | 42% |
| Calories | 884kcal | 134kcal | 38% |
| Vitamin B3 | 0mg | 5.048mg | 32% |
| Phosphorus | 0mg | 220mg | 31% |
| Iron | 0mg | 2mg | 25% |
| Saturated fat | 7.365g | 1.875g | 25% |
| Cholesterol | 0mg | 67mg | 22% |
| Vitamin B2 | 0mg | 0.182mg | 14% |
| Potassium | 0mg | 375mg | 11% |
| Copper | 0mg | 0.079mg | 9% |
| Magnesium | 0mg | 25mg | 6% |
| Vitamin B1 | 0mg | 0.075mg | 6% |
| Sodium | 0mg | 55mg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Folate | 0µg | 3µg | 1% |
| Calcium | 0mg | 5mg | 1% |
| Vitamin D | 0IU | 3IU | 0% |
| Vitamin A | 0µg | 2µg | 0% |
| Trans fat | 0.395g | 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 - ALA | 9.137g | N/A | |
| Omega-3 - DPA | 0g | 0.008g | N/A |
| Omega-6 - Gamma-linoleic acid | 0g | 0.007g | N/A |
| Omega-6 - Linoleic acid | 18.64g | 0.142g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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
41%
48%
Minerals Daily Need Coverage Score
0%
55%
Comparison summary
Which food is lower in Cholesterol?
Canola oil is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Canola oil contains less Sodium (difference - 55mg)
Which food is cheaper?
Canola oil is cheaper (difference - $2.4)
Which food is lower in Saturated fat?
Beefsteak raw is lower in Saturated fat (difference - 5.49g)
Which food is richer in minerals?
Beefsteak raw is relatively richer in minerals
Which food is richer in vitamins?
Beefsteak raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)