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  6. Bran raw vs. Beefsteak raw

Bran raw vs. Beefsteak raw — In-Depth Nutrition Comparison

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What are the differences between bran raw and beefsteak raw?

  • Bran raw is higher in vitamin B1, phosphorus, fiber, magnesium, iron, copper, and selenium, yet beefsteak raw is higher in vitamin B12, vitamin B6, and vitamin B3.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% more.
  • The glycemic index of beefsteak raw is lower.

We used Oat bran, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw types in this article.

Infographic

Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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 +840%
Contains more CalciumCalcium +1060%
Contains more PotassiumPotassium +50.9%
Contains more IronIron +170.5%
Contains more CopperCopper +410.1%
Contains more PhosphorusPhosphorus +233.6%
Contains less SodiumSodium -92.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +62%
Contains more ZincZinc +70.4%

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.
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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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 +1460%
Contains more Vitamin B2Vitamin B2 +20.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +113.3%
Contains more FolateFolate +1633.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +440.5%
Contains more Vitamin B6Vitamin B6 +229.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Bran raw Beefsteak raw DV% diff.
Manganese 5.63mg 245%
Vitamin B12 0µg 2.69µg 112%
Vitamin B1 1.17mg 0.075mg 91%
Phosphorus 734mg 220mg 73%
Fiber 15.4g 0g 62%
Magnesium 235mg 25mg 50%
Iron 5.41mg 2mg 43%
Copper 0.403mg 0.079mg 36%
Selenium 45.2µg 27.9µg 31%
Vitamin B5 1.494mg 30%
Vitamin B6 0.165mg 0.543mg 29%
Vitamin B3 0.934mg 5.048mg 26%
Cholesterol 0mg 67mg 22%
Carbs 66.22g 0g 22%
Zinc 3.11mg 5.3mg 20%
Polyunsaturated fat 2.766g 0.189g 17%
Folate 52µg 3µg 12%
Protein 17.3g 21.38g 8%
Vitamin E 1.01mg 7%
Choline 32.2mg 6%
Potassium 566mg 375mg 6%
Calories 246kcal 134kcal 6%
Calcium 58mg 5mg 5%
Vitamin B2 0.22mg 0.182mg 3%
Fats 7.03g 5.36g 3%
Saturated fat 1.328g 1.875g 2%
Sodium 4mg 55mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin K 3.2µg 1.5µg 1%
Net carbs 50.82g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 1.45g 0g N/A
Vitamin A 0µg 2µg 0%
Trans fat 0.253g N/A
Monounsaturated fat 2.376g 2.354g 0%
Tryptophan 0.335mg 0.262mg 0%
Threonine 0.502mg 1.099mg 0%
Isoleucine 0.668mg 1.09mg 0%
Leucine 1.374mg 2.011mg 0%
Lysine 0.76mg 2.247mg 0%
Methionine 0.335mg 0.621mg 0%
Phenylalanine 0.908mg 0.931mg 0%
Valine 0.964mg 1.152mg 0%
Histidine 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 +31.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +778.8%
Contains more ProteinProtein +23.6%
Contains more WaterWater +1013.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 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 -29.2%
Contains more Poly. FatPolyunsaturated fat +1363.5%
~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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.