Oats vs. Beefsteak raw — In-Depth Nutrition Comparison
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Important differences between oats and beefsteak raw
- Oats have more copper, vitamin B1, phosphorus, fiber, magnesium, and iron; however, beefsteak raw has more vitamin B12, vitamin B6, and vitamin B3.
- Beefsteak raw's daily need coverage for vitamin B12 is 112% more.
- Oats have a higher glycemic index than beefsteak raw.
The food varieties used in the comparison are Oats and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.
Infographic
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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 | +608% |
| Contains more CalciumCalcium | +980% |
| Contains more PotassiumPotassium | +14.4% |
| Contains more IronIron | +136% |
| Contains more CopperCopper | +692.4% |
| Contains more PhosphorusPhosphorus | +137.7% |
| Contains less SodiumSodium | -96.4% |
| Contains more ManganeseManganese | +∞% |
| Contains more ZincZinc | +33.5% |
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 B1Vitamin B1 | +917.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +1766.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +30.9% |
| Contains more Vitamin B3Vitamin B3 | +425.3% |
| Contains more Vitamin B6Vitamin B6 | +356.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
Protein:
21.38 g
Fats:
5.36 g
Carbs:
0 g
Water:
72.93 g
Other:
0.33 g
| Contains more FatsFats | +28.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +421.2% |
| Contains more ProteinProtein | +26.6% |
| Contains more WaterWater | +787.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.217 g
Monounsaturated fat:
Mono. Fat
2.178 g
Polyunsaturated fat:
Poly. Fat
2.535 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 | -35.1% |
| Contains more Poly. FatPolyunsaturated fat | +1241.3% |
~equal in
Monounsaturated fat
~2.354g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 4.916mg | 214% | |
| Vitamin B12 | 0µg | 2.69µg | 112% |
| Copper | 0.626mg | 0.079mg | 61% |
| Vitamin B1 | 0.763mg | 0.075mg | 57% |
| Selenium | 27.9µg | 51% | |
| Phosphorus | 523mg | 220mg | 43% |
| Fiber | 10.6g | 0g | 42% |
| Magnesium | 177mg | 25mg | 36% |
| Iron | 4.72mg | 2mg | 34% |
| Vitamin B6 | 0.119mg | 0.543mg | 33% |
| Vitamin B5 | 1.349mg | 27% | |
| Vitamin B3 | 0.961mg | 5.048mg | 26% |
| Carbs | 66.27g | 0g | 22% |
| Cholesterol | 0mg | 67mg | 22% |
| Polyunsaturated fat | 2.535g | 0.189g | 16% |
| Folate | 56µg | 3µg | 13% |
| Calories | 389kcal | 134kcal | 13% |
| Zinc | 3.97mg | 5.3mg | 12% |
| Protein | 16.89g | 21.38g | 9% |
| Calcium | 54mg | 5mg | 5% |
| Vitamin B2 | 0.139mg | 0.182mg | 3% |
| Saturated fat | 1.217g | 1.875g | 3% |
| Fats | 6.9g | 5.36g | 2% |
| Sodium | 2mg | 55mg | 2% |
| Potassium | 429mg | 375mg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin K | 1.5µg | 1% | |
| Net carbs | 55.67g | 0g | N/A |
| Vitamin D | 0IU | 3IU | 0% |
| Vitamin A | 0µg | 2µg | 0% |
| Trans fat | 0.253g | N/A | |
| Monounsaturated fat | 2.178g | 2.354g | 0% |
| Tryptophan | 0.234mg | 0.262mg | 0% |
| Threonine | 0.575mg | 1.099mg | 0% |
| Isoleucine | 0.694mg | 1.09mg | 0% |
| Leucine | 1.284mg | 2.011mg | 0% |
| Lysine | 0.701mg | 2.247mg | 0% |
| Methionine | 0.312mg | 0.621mg | 0% |
| Phenylalanine | 0.895mg | 0.931mg | 0% |
| Valine | 0.937mg | 1.152mg | 0% |
| Histidine | 0.405mg | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
30%
48%
Minerals Daily Need Coverage Score
154%
55%
Comparison summary
Which food is lower in Cholesterol?
Oats is lower in Cholesterol (difference - 67mg)
Which food is lower in Sugar?
Oats is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Oats contains less Sodium (difference - 53mg)
Which food is lower in Saturated fat?
Oats is lower in Saturated fat (difference - 0.658g)
Which food is cheaper?
Oats is cheaper (difference - $1.8)
Which food is richer in minerals?
Oats is relatively richer in minerals
Which food is lower in glycemic index?
Beefsteak raw is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
Beefsteak raw is relatively richer in vitamins