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  6. Olive oil vs. Beefsteak raw

Olive oil vs. Beefsteak raw — In-Depth Nutrition Comparison

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What are the differences between olive oil and beefsteak raw?

  • Olive oil is higher in vitamin K, yet beefsteak raw is higher in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, phosphorus, and iron.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% more.
  • Olive oil has 40 times more vitamin K than beefsteak raw. While olive oil has 60.2µg of vitamin K, beefsteak raw has only 1.5µg.
  • The amount of saturated fat in beefsteak raw is lower.

We used Oil, olive, salad or cooking and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw types in this article.

Infographic

Olive oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
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 less SodiumSodium -96.4%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +37400%
Contains more IronIron +257.1%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%
~equal in Manganese ~mg

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% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
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 EVitamin E +∞%
Contains more Vitamin KVitamin K +3913.3%
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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Olive oil Beefsteak raw DV% diff.
Monounsaturated fat 72.961g 2.354g 177%
Fats 100g 5.36g 146%
Vitamin B12 0µg 2.69µg 112%
Vitamin E 14.35mg 96%
Polyunsaturated fat 10.523g 0.189g 69%
Saturated fat 13.808g 1.875g 54%
Selenium 0µg 27.9µg 51%
Vitamin K 60.2µg 1.5µg 49%
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%
Cholesterol 0mg 67mg 22%
Iron 0.56mg 2mg 18%
Vitamin B2 0mg 0.182mg 14%
Potassium 1mg 375mg 11%
Copper 0mg 0.079mg 9%
Magnesium 0mg 25mg 6%
Vitamin B1 0mg 0.075mg 6%
Sodium 2mg 55mg 2%
Vitamin D 0µg 0.1µg 1%
Folate 0µg 3µg 1%
Vitamin D 0IU 3IU 0%
Calcium 1mg 5mg 0%
Vitamin A 0µg 2µg 0%
Trans fat 0.253g N/A
Choline 0.3mg 0%
Tryptophan 0mg 0.262mg 0%
Threonine 0mg 1.099mg 0%
Isoleucine 0mg 1.09mg 0%
Leucine 0mg 2.011mg 0%
Lysine 0mg 2.247mg 0%
Methionine 0mg 0.621mg 0%
Phenylalanine 0mg 0.931mg 0%
Valine 0mg 1.152mg 0%
Histidine 0mg 0.868mg 0%
Omega-3 - DPA 0g 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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 +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
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 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 +2999.4%
Contains more Poly. FatPolyunsaturated fat +5467.7%
Contains less Sat. FatSaturated fat -86.4%

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.