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  6. Hummus vs. Beefsteak raw

Hummus vs. Beefsteak raw — In-Depth Nutrition Comparison

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Important differences between hummus and beefsteak raw

  • Hummus has more copper, fiber, and folate; however, beefsteak raw has more vitamin B12, selenium, zinc, vitamin B3, and vitamin B6.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% more.
  • Beefsteak raw is lower in sodium.

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

Infographic

Hummus 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.
Hummus
Hummus
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
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 +184%
Contains more CalciumCalcium +660%
Contains more IronIron +22%
Contains more CopperCopper +567.1%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +64.5%
Contains more ZincZinc +189.6%
Contains more PhosphorusPhosphorus +25%
Contains less SodiumSodium -85.5%
Contains more SeleniumSelenium +973.1%

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.
Hummus
Hummus
3
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% 45% 15% 11% 7.9% 46% 0% 0% 62% 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 +140%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +2666.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +184.4%
Contains more Vitamin B3Vitamin B3 +767.4%
Contains more Vitamin B6Vitamin B6 +171.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Hummus Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Copper 0.527mg 0.079mg 50%
Selenium 2.6µg 27.9µg 46%
Manganese 0.773mg 34%
Zinc 1.83mg 5.3mg 32%
Vitamin B3 0.582mg 5.048mg 28%
Protein 7.9g 21.38g 27%
Vitamin B6 0.2mg 0.543mg 26%
Fiber 6g 0g 24%
Polyunsaturated fat 3.613g 0.189g 23%
Cholesterol 0mg 67mg 22%
Folate 83µg 3µg 20%
Sodium 379mg 55mg 14%
Magnesium 71mg 25mg 11%
Vitamin B1 0.18mg 0.075mg 9%
Vitamin B2 0.064mg 0.182mg 9%
Fats 9.6g 5.36g 7%
Phosphorus 176mg 220mg 6%
Iron 2.44mg 2mg 6%
Carbs 14.29g 0g 5%
Potassium 228mg 375mg 4%
Monounsaturated fat 4.039g 2.354g 4%
Calcium 38mg 5mg 3%
Vitamin B5 0.132mg 3%
Saturated fat 1.437g 1.875g 2%
Calories 166kcal 134kcal 2%
Vitamin K 1.5µg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 8.29g 0g N/A
Vitamin D 0IU 3IU 0%
Vitamin A 2µg 0%
Trans fat 0.253g N/A
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 - 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
Hummus
Hummus
3
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 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 +79.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +390.9%
Contains more ProteinProtein +170.6%
~equal in Water ~72.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
Hummus
3
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 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 -23.4%
Contains more Mono. FatMonounsaturated fat +71.6%
Contains more Poly. FatPolyunsaturated fat +1811.6%

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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/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.