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  6. Feta vs. Beefsteak raw

Feta vs. Beefsteak raw — In-Depth Nutrition Comparison

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Summary of differences between feta and beefsteak raw

  • Feta has more vitamin B2, calcium, and phosphorus; however, beefsteak raw is higher in vitamin B12, vitamin B3, selenium, zinc, and iron.
  • Feta covers your daily need for saturated fat, 65% more than beefsteak raw.
  • Feta has 99 times more calcium than beefsteak raw. While feta has 493mg of calcium, beefsteak raw has only 5mg.
  • Beefsteak raw has less sodium.
  • The glycemic index of feta is higher.

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

Infographic

Feta 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.
Feta
Feta
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 +9760%
Contains more PhosphorusPhosphorus +53.2%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +31.6%
Contains more PotassiumPotassium +504.8%
Contains more IronIron +207.7%
Contains more CopperCopper +146.9%
Contains more ZincZinc +84%
Contains less SodiumSodium -94%
Contains more SeleniumSelenium +86%

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.
Feta
Feta
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
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 +6150%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +300%
Contains more Vitamin B1Vitamin B1 +105.3%
Contains more Vitamin B2Vitamin B2 +363.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +20%
Contains more FolateFolate +966.7%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +409.4%
Contains more Vitamin B6Vitamin B6 +28.1%
Contains more Vitamin B12Vitamin B12 +59.2%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Feta Beefsteak raw DV% diff.
Saturated fat 14.946g 1.875g 59%
Vitamin B2 0.844mg 0.182mg 51%
Calcium 493mg 5mg 49%
Vitamin B12 1.69µg 2.69µg 42%
Sodium 917mg 55mg 37%
Vitamin B3 0.991mg 5.048mg 25%
Fats 21.28g 5.36g 24%
Selenium 15µg 27.9µg 23%
Zinc 2.88mg 5.3mg 22%
Vitamin B5 0.967mg 19%
Phosphorus 337mg 220mg 17%
Iron 0.65mg 2mg 17%
Vitamin A 125µg 2µg 14%
Protein 14.21g 21.38g 14%
Potassium 62mg 375mg 9%
Vitamin B6 0.424mg 0.543mg 9%
Folate 32µg 3µg 7%
Vitamin B1 0.154mg 0.075mg 7%
Calories 264kcal 134kcal 7%
Cholesterol 89mg 67mg 7%
Monounsaturated fat 4.623g 2.354g 6%
Copper 0.032mg 0.079mg 5%
Polyunsaturated fat 0.591g 0.189g 3%
Choline 15.4mg 3%
Vitamin D 0.4µg 0.1µg 2%
Vitamin D 16IU 3IU 2%
Carbs 4.09g 0g 1%
Manganese 0.028mg 1%
Magnesium 19mg 25mg 1%
Vitamin E 0.18mg 1%
Net carbs 4.09g 0g N/A
Sugar 4.09g 0g N/A
Vitamin K 1.8µg 1.5µg 0%
Trans fat 0.253g N/A
Tryptophan 0.2mg 0.262mg 0%
Threonine 0.637mg 1.099mg 0%
Isoleucine 0.803mg 1.09mg 0%
Leucine 1.395mg 2.011mg 0%
Lysine 1.219mg 2.247mg 0%
Methionine 0.368mg 0.621mg 0%
Phenylalanine 0.675mg 0.931mg 0%
Valine 1.065mg 1.152mg 0%
Histidine 0.397mg 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
Feta
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 +297%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1475.8%
Contains more ProteinProtein +50.5%
Contains more WaterWater +32.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 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 +96.4%
Contains more Poly. FatPolyunsaturated fat +212.7%
Contains less Sat. FatSaturated fat -87.5%

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.