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Roast beef vs. Beef — In-Depth Nutrition Comparison

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Significant differences between roast beef and beef

  • Roast beef has more potassium; however, beef is richer in vitamin B12, selenium, vitamin B6, vitamin B2, iron, and choline.
  • Beef covers your daily vitamin B12 needs 90% more than roast beef.
  • Beef has 16 times less sodium than roast beef. Roast beef has 853mg of sodium, while beef has 54mg.

Specific food types used in this comparison are Roast beef, deli style, prepackaged, sliced and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted.

Infographic

Roast beef vs Beef 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 14% 1.5% 57% 77% 29% 87% 104% 111% 2% 80%
Beef
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
Contains more MagnesiumMagnesium +42.9%
Contains more PotassiumPotassium +83.8%
Contains more ManganeseManganese +66.7%
Contains more CalciumCalcium +160%
Contains more IronIron +48.3%
Contains more CopperCopper +12.8%
Contains more ZincZinc +15.6%
Contains less SodiumSodium -93.7%
Contains more SeleniumSelenium +72.8%
~equal in Phosphorus ~259mg

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% 1% 9.8% 0% 11% 49% 105% 34% 106% 255% 4% 3.8% 24%
Beef
7
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% 5% 1.5% 19% 92% 108% 29% 154% 526% 4% 5.3% 41%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +96%
Contains more Vitamin B5Vitamin B5 +17.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +72.1%
Contains more Vitamin B2Vitamin B2 +87.8%
Contains more Vitamin B6Vitamin B6 +45.4%
Contains more Vitamin B12Vitamin B12 +106.4%
Contains more FolateFolate +40%
Contains more CholineCholine +72.2%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~5.76mg
~equal in Vitamin K ~1.6µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 4% 74% 3%
Protein: 18.62 g
Fats: 3.69 g
Carbs: 0.64 g
Water: 73.72 g
Other: 3.33 g
Beef
2
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +12.2%
Contains more OtherOther +1565%
Contains more ProteinProtein +48%
Contains more FatsFats +77.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 49% 9%
Saturated fat: Sat. Fat 1.318 g
Monounsaturated fat: Mono. Fat 1.521 g
Polyunsaturated fat: Poly. Fat 0.27 g
Beef
2
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 g
Contains less Sat. FatSaturated fat -49.2%
Contains more Mono. FatMonounsaturated fat +79.8%
Contains more Poly. FatPolyunsaturated fat +97%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roast beef Beef DV% diff.
Vitamin B12 2.04µg 4.21µg 90%
Sodium 853mg 54mg 35%
Selenium 14.7µg 25.4µg 19%
Protein 18.62g 27.55g 18%
Vitamin B6 0.46mg 0.669mg 16%
Vitamin B2 0.213mg 0.4mg 14%
Iron 2.05mg 3.04mg 12%
Cholesterol 51mg 85mg 11%
Potassium 647mg 352mg 9%
Saturated fat 1.318g 2.595g 6%
Choline 43.9mg 75.6mg 6%
Zinc 3.2mg 3.7mg 5%
Fats 3.69g 6.54g 4%
Monounsaturated fat 1.521g 2.734g 3%
Vitamin B1 0.043mg 0.074mg 3%
Calories 115kcal 169kcal 3%
Polyunsaturated fat 0.27g 0.532g 2%
Vitamin E 0.49mg 0.25mg 2%
Phosphorus 242mg 259mg 2%
Vitamin B5 0.566mg 0.481mg 2%
Vitamin D 0µg 0.1µg 1%
Copper 0.086mg 0.097mg 1%
Vitamin B3 5.581mg 5.76mg 1%
Calcium 5mg 13mg 1%
Magnesium 20mg 14mg 1%
Folate 5µg 7µg 1%
Net carbs 0.64g 0g N/A
Carbs 0.64g 0g 0%
Vitamin D 1IU 3IU 0%
Sugar 0.29g 0g N/A
Vitamin A 3µg 2µg 0%
Manganese 0.015mg 0.009mg 0%
Vitamin K 1.6µg 1.6µg 0%
Trans fat 0.148g 0.375g N/A
Tryptophan 0.359mg 0%
Threonine 1.534mg 0%
Isoleucine 1.52mg 0%
Leucine 2.833mg 0%
Lysine 3.178mg 0%
Methionine 0.871mg 0%
Phenylalanine 1.299mg 0%
Valine 1.603mg 0%
Histidine 1.244mg 0%
Omega-3 - EPA 0.007g 0.002g N/A
Omega-3 - DHA 0.001g 0.002g N/A
Omega-3 - ALA 0.017g 0.013g N/A
Omega-3 - DPA 0.012g 0.011g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.011g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.002g N/A
Omega-6 - Linoleic acid 0.14g 0.349g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roast beef Beef
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
46%
Roast beef
76%
Beef
Minerals Daily Need Coverage Score
56%
Roast beef
55%
Beef

Comparison summary

Which food is lower in Cholesterol?
Roast beef
Roast beef is lower in Cholesterol (difference - 34mg)
Which food is lower in Saturated fat?
Roast beef
Roast beef is lower in Saturated fat (difference - 1.277g)
Which food is lower in Sugar?
Beef
Beef is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Beef
Beef contains less Sodium (difference - 799mg)
Which food is richer in vitamins?
Beef
Beef is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Roast beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174570/nutrients
  2. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.