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  6. Fenugreek vs. Beefsteak raw

Fenugreek vs. Beefsteak raw — In-Depth Nutrition Comparison

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Summary of differences between fenugreek and beefsteak raw

  • Fenugreek has more iron, copper, fiber, magnesium, and vitamin B1; however, beefsteak raw is higher in vitamin B12, selenium, zinc, and vitamin B3.
  • Fenugreek covers your daily need for iron, 394% more than beefsteak raw.

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

Infographic

Fenugreek 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 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
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 MagnesiumMagnesium +664%
Contains more CalciumCalcium +3420%
Contains more PotassiumPotassium +105.3%
Contains more IronIron +1576.5%
Contains more CopperCopper +1305.1%
Contains more PhosphorusPhosphorus +34.5%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +112%
Contains less SodiumSodium -17.9%
Contains more SeleniumSelenium +342.9%

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 10% 1% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +329.3%
Contains more Vitamin B2Vitamin B2 +101.1%
Contains more FolateFolate +1800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +207.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B6 ~0.543mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Fenugreek Beefsteak raw DV% diff.
Iron 33.53mg 2mg 394%
Copper 1.11mg 0.079mg 115%
Vitamin B12 0µg 2.69µg 112%
Fiber 24.6g 0g 98%
Manganese 1.228mg 53%
Magnesium 191mg 25mg 40%
Selenium 6.3µg 27.9µg 39%
Zinc 2.5mg 5.3mg 25%
Cholesterol 0mg 67mg 22%
Vitamin B1 0.322mg 0.075mg 21%
Vitamin B3 1.64mg 5.048mg 21%
Carbs 58.35g 0g 19%
Calcium 176mg 5mg 17%
Folate 57µg 3µg 14%
Vitamin B2 0.366mg 0.182mg 14%
Potassium 770mg 375mg 12%
Phosphorus 296mg 220mg 11%
Calories 323kcal 134kcal 9%
Monounsaturated fat 2.354g 6%
Vitamin B6 0.6mg 0.543mg 4%
Vitamin C 3mg 0mg 3%
Protein 23g 21.38g 3%
Saturated fat 1.46g 1.875g 2%
Fats 6.41g 5.36g 2%
Vitamin D 0µg 0.1µg 1%
Polyunsaturated fat 0.189g 1%
Vitamin K 1.5µg 1%
Sodium 67mg 55mg 1%
Net carbs 33.75g 0g N/A
Vitamin D 0IU 3IU 0%
Vitamin A 3µg 2µg 0%
Trans fat 0g 0.253g N/A
Tryptophan 0.391mg 0.262mg 0%
Threonine 0.898mg 1.099mg 0%
Isoleucine 1.241mg 1.09mg 0%
Leucine 1.757mg 2.011mg 0%
Lysine 1.684mg 2.247mg 0%
Methionine 0.338mg 0.621mg 0%
Phenylalanine 1.089mg 0.931mg 0%
Valine 1.102mg 1.152mg 0%
Histidine 0.668mg 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
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 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 +19.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +930.3%
Contains more WaterWater +725%
~equal in Protein ~21.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 1.46 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 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 less Sat. FatSaturated fat -22.1%

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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.