Lentil vs. Beefsteak raw — In-Depth Nutrition Comparison
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The main differences between lentil and beefsteak raw
- Lentil has more folate, fiber, copper, and iron; however, beefsteak raw has more vitamin B12, selenium, zinc, vitamin B6, and vitamin B3.
- Daily need coverage for vitamin B12 for beefsteak raw is 112% higher.
- Lentil has a higher glycemic index than beefsteak raw.
Food types used in this article are Lentils, mature seeds, cooked, boiled, without salt and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.
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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.
| Contains more MagnesiumMagnesium | +44% |
| Contains more CalciumCalcium | +280% |
| Contains more IronIron | +66.5% |
| Contains more CopperCopper | +217.7% |
| Contains less SodiumSodium | -96.4% |
| Contains more ManganeseManganese | +∞% |
| Contains more ZincZinc | +317.3% |
| Contains more PhosphorusPhosphorus | +22.2% |
| Contains more SeleniumSelenium | +896.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +125.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +13.3% |
| Contains more FolateFolate | +5933.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +149.3% |
| Contains more Vitamin B3Vitamin B3 | +376.2% |
| Contains more Vitamin B6Vitamin B6 | +205.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 2.69µg | 112% |
| Selenium | 2.8µg | 27.9µg | 46% |
| Folate | 181µg | 3µg | 45% |
| Zinc | 1.27mg | 5.3mg | 37% |
| Fiber | 7.9g | 0g | 32% |
| Vitamin B6 | 0.178mg | 0.543mg | 28% |
| Vitamin B3 | 1.06mg | 5.048mg | 25% |
| Protein | 9.02g | 21.38g | 25% |
| Cholesterol | 0mg | 67mg | 22% |
| Manganese | 0.494mg | 21% | |
| Copper | 0.251mg | 0.079mg | 19% |
| Iron | 3.33mg | 2mg | 17% |
| Vitamin B5 | 0.638mg | 13% | |
| Vitamin B2 | 0.073mg | 0.182mg | 8% |
| Fats | 0.38g | 5.36g | 8% |
| Saturated fat | 0.053g | 1.875g | 8% |
| Vitamin B1 | 0.169mg | 0.075mg | 8% |
| Carbs | 20.13g | 0g | 7% |
| Choline | 32.7mg | 6% | |
| Phosphorus | 180mg | 220mg | 6% |
| Monounsaturated fat | 0.064g | 2.354g | 6% |
| Magnesium | 36mg | 25mg | 3% |
| Sodium | 2mg | 55mg | 2% |
| Vitamin C | 1.5mg | 0mg | 2% |
| Calories | 116kcal | 134kcal | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin E | 0.11mg | 1% | |
| Calcium | 19mg | 5mg | 1% |
| Net carbs | 12.23g | 0g | N/A |
| Vitamin D | 0IU | 3IU | 0% |
| Potassium | 369mg | 375mg | 0% |
| Sugar | 1.8g | 0g | N/A |
| Vitamin A | 0µg | 2µg | 0% |
| Vitamin K | 1.7µg | 1.5µg | 0% |
| Trans fat | 0g | 0.253g | N/A |
| Polyunsaturated fat | 0.175g | 0.189g | 0% |
| Tryptophan | 0.081mg | 0.262mg | 0% |
| Threonine | 0.323mg | 1.099mg | 0% |
| Isoleucine | 0.39mg | 1.09mg | 0% |
| Leucine | 0.654mg | 2.011mg | 0% |
| Lysine | 0.63mg | 2.247mg | 0% |
| Methionine | 0.077mg | 0.621mg | 0% |
| Phenylalanine | 0.445mg | 0.931mg | 0% |
| Valine | 0.448mg | 1.152mg | 0% |
| Histidine | 0.254mg | 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
Protein:
9.02 g
Fats:
0.38 g
Carbs:
20.13 g
Water:
69.64 g
Other:
0.83 g
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 | +151.5% |
| Contains more ProteinProtein | +137% |
| Contains more FatsFats | +1310.5% |
~equal in
Water
~72.93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.053 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.175 g
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 | -97.2% |
| Contains more Mono. FatMonounsaturated fat | +3578.1% |
~equal in
Polyunsaturated fat
~0.189g