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  6. Pasta vs. Beefsteak raw

Pasta vs. Beefsteak raw — In-Depth Nutrition Comparison

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How are pasta and beefsteak raw different?

  • Pasta is richer in folate and vitamin B1, while beefsteak raw is higher in vitamin B12, zinc, vitamin B6, vitamin B3, phosphorus, iron, and potassium.
  • Beefsteak raw covers your daily need for vitamin B12, 106% more than pasta.
  • Pasta contains 21 times more folate than beefsteak raw. Pasta contains 64µg of folate, while beefsteak raw contains 3µg.
  • Pasta is lower in cholesterol.
  • Pasta has a higher glycemic index (49) than beefsteak raw (0).

Pasta, fresh-refrigerated, plain, cooked and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw types were used in this article.

Infographic

Pasta 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.
Pasta
Pasta
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
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 CalciumCalcium +20%
Contains more CopperCopper +17.7%
Contains less SodiumSodium -89.1%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +38.9%
Contains more PotassiumPotassium +1462.5%
Contains more IronIron +75.4%
Contains more ZincZinc +846.4%
Contains more PhosphorusPhosphorus +249.2%

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.
Pasta
Pasta
4
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 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 AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +178.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +2033.3%
Contains more Vitamin B2Vitamin B2 +21.3%
Contains more Vitamin B3Vitamin B3 +408.9%
Contains more Vitamin B6Vitamin B6 +1497.1%
Contains more Vitamin B12Vitamin B12 +1821.4%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pasta Beefsteak raw DV% diff.
Vitamin B12 0.14µg 2.69µg 106%
Selenium 27.9µg 51%
Zinc 0.56mg 5.3mg 43%
Vitamin B6 0.034mg 0.543mg 39%
Protein 5.15g 21.38g 32%
Vitamin B3 0.992mg 5.048mg 25%
Phosphorus 63mg 220mg 22%
Folate 64µg 3µg 15%
Vitamin B1 0.209mg 0.075mg 11%
Cholesterol 33mg 67mg 11%
Iron 1.14mg 2mg 11%
Potassium 24mg 375mg 10%
Manganese 0.224mg 10%
Saturated fat 0.15g 1.875g 8%
Carbs 24.93g 0g 8%
Fats 1.05g 5.36g 7%
Monounsaturated fat 0.124g 2.354g 6%
Vitamin B5 0.183mg 4%
Vitamin B2 0.15mg 0.182mg 2%
Polyunsaturated fat 0.429g 0.189g 2%
Copper 0.093mg 0.079mg 2%
Magnesium 18mg 25mg 2%
Sodium 6mg 55mg 2%
Vitamin D 0.1µg 1%
Vitamin K 1.5µg 1%
Calories 131kcal 134kcal 0%
Net carbs 24.93g 0g N/A
Vitamin D 3IU 0%
Calcium 6mg 5mg 0%
Vitamin A 6µg 2µg 0%
Trans fat 0.253g N/A
Tryptophan 0.065mg 0.262mg 0%
Threonine 0.134mg 1.099mg 0%
Isoleucine 0.197mg 1.09mg 0%
Leucine 0.348mg 2.011mg 0%
Lysine 0.097mg 2.247mg 0%
Methionine 0.079mg 0.621mg 0%
Phenylalanine 0.247mg 0.931mg 0%
Valine 0.217mg 1.152mg 0%
Histidine 0.103mg 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
Pasta
Pasta
1
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 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 ProteinProtein +315.1%
Contains more FatsFats +410.5%
~equal in Water ~72.93g
~equal in Other ~0.33g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 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 -92%
Contains more Poly. FatPolyunsaturated fat +127%
Contains more Mono. FatMonounsaturated fat +1798.4%

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.