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Groat vs. Beefsteak raw — In-Depth Nutrition Comparison

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Important differences between groat and beefsteak raw

  • Groat has more copper, magnesium, fiber, vitamin B2, and phosphorus; however, beefsteak raw has more vitamin B12, selenium, zinc, and vitamin B6.
  • Groat's daily need coverage for copper is 113% more.
  • Groat has a higher glycemic index than beefsteak raw.

The food varieties used in the comparison are Buckwheat and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Groat 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.
Groat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
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 +824%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +22.7%
Contains more CopperCopper +1292.4%
Contains more PhosphorusPhosphorus +57.7%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +120.8%
Contains more SeleniumSelenium +236.1%
~equal in Iron ~2mg

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.
Groat
5
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% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 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 B1Vitamin B1 +34.7%
Contains more Vitamin B2Vitamin B2 +133.5%
Contains more Vitamin B3Vitamin B3 +39.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +158.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
2
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 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 CarbsCarbs +∞%
Contains more OtherOther +536.4%
Contains more ProteinProtein +61.4%
Contains more FatsFats +57.6%
Contains more WaterWater +648%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 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 -60.5%
Contains more Poly. FatPolyunsaturated fat +449.7%
Contains more Mono. FatMonounsaturated fat +126.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Groat Beefsteak raw
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Groat Beefsteak raw DV% diff.
Copper 1.1mg 0.079mg 113%
Vitamin B12 0µg 2.69µg 112%
Manganese 1.3mg 57%
Magnesium 231mg 25mg 49%
Fiber 10g 0g 40%
Selenium 8.3µg 27.9µg 36%
Vitamin B6 0.21mg 0.543mg 26%
Zinc 2.4mg 5.3mg 26%
Vitamin B5 1.233mg 25%
Carbs 71.5g 0g 24%
Cholesterol 0mg 67mg 22%
Vitamin B2 0.425mg 0.182mg 19%
Phosphorus 347mg 220mg 18%
Protein 13.25g 21.38g 16%
Vitamin B3 7.02mg 5.048mg 12%
Calories 343kcal 134kcal 10%
Folate 30µg 3µg 7%
Polyunsaturated fat 1.039g 0.189g 6%
Saturated fat 0.741g 1.875g 5%
Monounsaturated fat 1.04g 2.354g 3%
Iron 2.2mg 2mg 3%
Potassium 460mg 375mg 3%
Fats 3.4g 5.36g 3%
Sodium 1mg 55mg 2%
Vitamin B1 0.101mg 0.075mg 2%
Vitamin D 0µg 0.1µg 1%
Calcium 18mg 5mg 1%
Vitamin K 1.5µg 1%
Net carbs 61.5g 0g N/A
Vitamin D 0IU 3IU 0%
Vitamin A 0µg 2µg 0%
Trans fat 0.253g N/A
Tryptophan 0.192mg 0.262mg 0%
Threonine 0.506mg 1.099mg 0%
Isoleucine 0.498mg 1.09mg 0%
Leucine 0.832mg 2.011mg 0%
Lysine 0.672mg 2.247mg 0%
Methionine 0.172mg 0.621mg 0%
Phenylalanine 0.52mg 0.931mg 0%
Valine 0.678mg 1.152mg 0%
Histidine 0.309mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Beefsteak raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
31%
Groat
48%
Beefsteak raw
Minerals Daily Need Coverage Score
109%
Groat
55%
Beefsteak raw

Comparison summary

Which food is lower in Cholesterol?
Groat
Groat is lower in Cholesterol (difference - 67mg)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 54mg)
Which food is lower in Saturated fat?
Groat
Groat is lower in Saturated fat (difference - 1.134g)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 54)
Which food is cheaper?
Beefsteak raw
Beefsteak raw is cheaper (difference - $0.2)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.