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  6. Porridge vs. Beefsteak raw

Porridge vs. Beefsteak raw — In-Depth Nutrition Comparison

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What are the differences between porridge and beefsteak raw?

  • Porridge is higher in iron, yet beefsteak raw is higher in vitamin B12, zinc, selenium, vitamin B6, phosphorus, vitamin B3, vitamin B2, and potassium.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% more.
  • Porridge has 2 times more iron than beefsteak raw. While porridge has 3.74mg of iron, beefsteak raw has only 2mg.
  • The glycemic index of beefsteak raw is lower.

We used Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw types in this article.

Infographic

Porridge vs Beefsteak 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
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 +1640%
Contains more IronIron +87%
Contains less SodiumSodium -89.1%
Contains more MagnesiumMagnesium +400%
Contains more PotassiumPotassium +2243.8%
Contains more CopperCopper +97.5%
Contains more ZincZinc +3976.9%
Contains more PhosphorusPhosphorus +1366.7%
Contains more SeleniumSelenium +896.4%
~equal in Manganese ~mg

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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 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 EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B2Vitamin B2 +628%
Contains more Vitamin B3Vitamin B3 +870.8%
Contains more Vitamin B6Vitamin B6 +4076.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1400%
~equal in Vitamin C ~0mg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 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 WaterWater +20.1%
Contains more ProteinProtein +1384.7%
Contains more FatsFats +2452.4%
Contains more OtherOther +50%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 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 -98.2%
Contains more Mono. FatMonounsaturated fat +8307.1%
Contains more Poly. FatPolyunsaturated fat +65.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Porridge Beefsteak raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Porridge Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Zinc 0.13mg 5.3mg 47%
Selenium 2.8µg 27.9µg 46%
Vitamin B6 0.013mg 0.543mg 41%
Protein 1.44g 21.38g 40%
Phosphorus 15mg 220mg 29%
Vitamin B3 0.52mg 5.048mg 28%
Cholesterol 0mg 67mg 22%
Iron 3.74mg 2mg 22%
Vitamin B2 0.025mg 0.182mg 12%
Potassium 16mg 375mg 11%
Fats 0.21g 5.36g 8%
Saturated fat 0.033g 1.875g 8%
Calcium 87mg 5mg 8%
Monounsaturated fat 0.028g 2.354g 6%
Magnesium 5mg 25mg 5%
Calories 50kcal 134kcal 4%
Carbs 10.52g 0g 4%
Copper 0.04mg 0.079mg 4%
Sodium 6mg 55mg 2%
Vitamin B1 0.055mg 0.075mg 2%
Fiber 0.5g 0g 2%
Folate 12µg 3µg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin B5 0.071mg 1%
Vitamin K 0.1µg 1.5µg 1%
Polyunsaturated fat 0.114g 0.189g 1%
Net carbs 10.02g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 0.03g 0g N/A
Vitamin A 0µg 2µg 0%
Vitamin E 0.02mg 0%
Trans fat 0.253g N/A
Tryptophan 0.02mg 0.262mg 0%
Threonine 0.045mg 1.099mg 0%
Isoleucine 0.063mg 1.09mg 0%
Leucine 0.11mg 2.011mg 0%
Lysine 0.037mg 2.247mg 0%
Methionine 0.027mg 0.621mg 0%
Phenylalanine 0.078mg 0.931mg 0%
Valine 0.07mg 1.152mg 0%
Histidine 0.033mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Beefsteak raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
4%
Porridge
48%
Beefsteak raw
Minerals Daily Need Coverage Score
21%
Porridge
55%
Beefsteak raw

Comparison summary

Which food is lower in Cholesterol?
Porridge
Porridge is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 49mg)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 1.842g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $2.4)
Which food is lower in Sugar?
Beefsteak raw
Beefsteak raw is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Beefsteak raw
Beefsteak raw is relatively richer in minerals
Which food is richer in vitamins?
Beefsteak raw
Beefsteak raw is relatively richer in vitamins

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.