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  6. Cheese vs. Beefsteak raw

Cheese vs. Beefsteak raw — In-Depth Nutrition Comparison

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Summary of differences between cheese and beefsteak raw

  • Cheese has more calcium, phosphorus, vitamin A, and vitamin B2; however, beefsteak raw is higher in vitamin B12, vitamin B6, vitamin B3, and iron.
  • Cheese covers your daily need for saturated fat, 85% more than beefsteak raw.
  • Cheese has 207 times more vitamin A than beefsteak raw. While cheese has 1242IU of vitamin A, beefsteak raw has only 6IU.
  • Beefsteak raw has less sodium.

These are the specific foods used in this comparison Cheese, cheddar and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Cheese vs Beefsteak raw 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.
Cheese
Cheese
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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%
Contains more CalciumCalcium +14100%
Contains more PhosphorusPhosphorus +106.8%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +393.4%
Contains more IronIron +1328.6%
Contains more CopperCopper +163.3%
Contains more ZincZinc +45.6%
Contains less SodiumSodium -91.6%
~equal in Magnesium ~25mg
~equal in Selenium ~27.9µg

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.
Cheese
Cheese
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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%
Contains more Vitamin AVitamin A +16400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +500%
Contains more Vitamin B2Vitamin B2 +135.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +60%
Contains more FolateFolate +800%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +158.6%
Contains more Vitamin B3Vitamin B3 +8455.9%
Contains more Vitamin B6Vitamin B6 +722.7%
Contains more Vitamin B12Vitamin B12 +144.5%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cheese Beefsteak raw DV% diff.
Saturated fat 18.867g 1.875g 77%
Calcium 710mg 5mg 71%
Vitamin B12 1.1µg 2.69µg 66%
Fats 33.31g 5.36g 43%
Vitamin B6 0.066mg 0.543mg 37%
Vitamin A 330µg 2µg 36%
Phosphorus 455mg 220mg 34%
Vitamin B3 0.059mg 5.048mg 31%
Sodium 653mg 55mg 26%
Iron 0.14mg 2mg 23%
Vitamin B2 0.428mg 0.182mg 19%
Monounsaturated fat 9.246g 2.354g 17%
Zinc 3.64mg 5.3mg 15%
Calories 404kcal 134kcal 14%
Cholesterol 99mg 67mg 11%
Potassium 76mg 375mg 9%
Polyunsaturated fat 1.421g 0.189g 8%
Vitamin B5 0.41mg 8%
Folate 27µg 3µg 6%
Vitamin E 0.71mg 5%
Copper 0.03mg 0.079mg 5%
Vitamin B1 0.029mg 0.075mg 4%
Vitamin D 0.6µg 0.1µg 3%
Choline 16.5mg 3%
Protein 22.87g 21.38g 3%
Vitamin D 24IU 3IU 3%
Selenium 28.5µg 27.9µg 1%
Manganese 0.027mg 1%
Carbs 3.09g 0g 1%
Vitamin K 2.4µg 1.5µg 1%
Net carbs 3.09g 0g N/A
Magnesium 27mg 25mg 0%
Sugar 0.48g 0g N/A
Trans fat 0.917g 0.253g N/A
Tryptophan 0.547mg 0.262mg 0%
Threonine 1.044mg 1.099mg 0%
Isoleucine 1.206mg 1.09mg 0%
Leucine 1.939mg 2.011mg 0%
Lysine 1.025mg 2.247mg 0%
Methionine 0.547mg 0.621mg 0%
Phenylalanine 1.074mg 0.931mg 0%
Valine 1.404mg 1.152mg 0%
Histidine 0.547mg 0.868mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more FatsFats +521.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1024.2%
Contains more WaterWater +97%
~equal in Protein ~21.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
42% 53% 4%
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 +292.8%
Contains more Poly. FatPolyunsaturated fat +651.9%
Contains less Sat. FatSaturated fat -90.1%

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
  2. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.