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  6. Graham cracker vs. Beefsteak raw

Graham cracker vs. Beefsteak raw — In-Depth Nutrition Comparison

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What are the differences between graham cracker and beefsteak raw?

  • Graham cracker is higher in iron, folate, vitamin B1, and fiber, yet beefsteak raw is higher in vitamin B12, zinc, selenium, and vitamin B6.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% more.
  • The amount of sodium in beefsteak raw is lower.
  • The glycemic index of beefsteak raw is lower.

We used Cookies, graham crackers, plain or honey (includes cinnamon) and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw types in this article.

Infographic

Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 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 +60%
Contains more CalciumCalcium +1440%
Contains more IronIron +89%
Contains more CopperCopper +115.2%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +120.6%
Contains more ZincZinc +452.1%
Contains more PhosphorusPhosphorus +18.9%
Contains less SodiumSodium -88%
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 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
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 B1Vitamin B1 +253.3%
Contains more Vitamin B2Vitamin B2 +74.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +853.3%
Contains more FolateFolate +2933.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +13.7%
Contains more Vitamin B6Vitamin B6 +248.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Graham cracker Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Manganese 1.019mg 44%
Selenium 6.3µg 27.9µg 39%
Zinc 0.96mg 5.3mg 39%
Polyunsaturated fat 5.388g 0.189g 35%
Vitamin B6 0.156mg 0.543mg 30%
Protein 6.69g 21.38g 29%
Carbs 77.66g 0g 26%
Cholesterol 0mg 67mg 22%
Folate 91µg 3µg 22%
Iron 3.78mg 2mg 22%
Starch 46.56g 19%
Sodium 459mg 55mg 18%
Vitamin B1 0.265mg 0.075mg 16%
Calories 430kcal 134kcal 15%
Fiber 3.4g 0g 14%
Vitamin K 14.3µg 1.5µg 11%
Copper 0.17mg 0.079mg 10%
Vitamin E 1.51mg 10%
Vitamin B2 0.317mg 0.182mg 10%
Vitamin B5 0.42mg 8%
Fats 10.6g 5.36g 8%
Calcium 77mg 5mg 7%
Potassium 170mg 375mg 6%
Phosphorus 185mg 220mg 5%
Vitamin B3 4.439mg 5.048mg 4%
Magnesium 40mg 25mg 4%
Vitamin D 0µg 0.1µg 1%
Fructose 0.99g 1%
Choline 5.9mg 1%
Saturated fat 1.633g 1.875g 1%
Net carbs 74.26g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 24.85g 0g N/A
Vitamin A 0µg 2µg 0%
Trans fat 0.055g 0.253g N/A
Monounsaturated fat 2.509g 2.354g 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 0.599g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.024g 0.007g N/A
Omega-6 - Eicosadienoic acid 0.004g 0g N/A
Omega-6 - Linoleic acid 4.735g 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 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 +97.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +403%
Contains more ProteinProtein +219.6%
Contains more WaterWater +2051.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 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 -12.9%
Contains more Poly. FatPolyunsaturated fat +2750.8%
~equal in Monounsaturated fat ~2.354g

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.