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  6. Roe vs. Beefsteak raw

Roe vs. Beefsteak raw — In-Depth Nutrition Comparison

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Differences between Roe and Beefsteak raw

  • Roe has more Vitamin B12, Vitamin B2, Selenium, Phosphorus, Folate, and Vitamin C, while Beefsteak raw has more Zinc, Vitamin B6, and Vitamin B3.
  • Roe's daily need coverage for Vitamin B12 is 369% higher.
  • The amount of Cholesterol in Beefsteak raw is lower.

The food types used in this comparison are Fish, roe, mixed species, cooked, dry heat and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Roe 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.
Roe
Roe
6
:
4
Beefsteak raw
Beefsteak raw
Contains more Calcium +460%
Contains more Phosphorus +134.1%
Contains more Copper +62%
Contains more Selenium +85.3%
Contains more Iron +159.7%
Contains more Potassium +32.5%
Contains less Sodium -53%
Contains more Zinc +314.1%
Equal in Magnesium - 25
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Beefsteak raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 75% 18% 95% 34% 8% 145% 27% 0% 153%
Contains more Calcium +460%
Contains more Phosphorus +134.1%
Contains more Copper +62%
Contains more Selenium +85.3%
Contains more Iron +159.7%
Contains more Potassium +32.5%
Contains less Sodium -53%
Contains more Zinc +314.1%
Equal in Magnesium - 25

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.
Roe
Roe
7
:
4
Beefsteak raw
Beefsteak raw
Contains more Vitamin A +4950%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +269.3%
Contains more Vitamin B2 +421.4%
Contains more Folate +2966.7%
Contains more Vitamin B12 +329%
Contains more Vitamin B3 +130.3%
Contains more Vitamin B6 +193.5%
Roe
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0%
Beefsteak raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 3% 0% 19% 42% 95% 0% 126% 3% 337% 4%
Contains more Vitamin A +4950%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +269.3%
Contains more Vitamin B2 +421.4%
Contains more Folate +2966.7%
Contains more Vitamin B12 +329%
Contains more Vitamin B3 +130.3%
Contains more Vitamin B6 +193.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
4
:
1
Beefsteak raw
Beefsteak raw
Contains more Protein +33.9%
Contains more Fats +53.5%
Contains more Carbs +∞%
Contains more Other +687.9%
Contains more Water +24.4%
Roe
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Beefsteak raw
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more Protein +33.9%
Contains more Fats +53.5%
Contains more Carbs +∞%
Contains more Other +687.9%
Contains more Water +24.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
:
1
Beefsteak raw
Beefsteak raw
Contains more Polyunsaturated fat +1701.1%
Contains more Monounsaturated Fat +10.6%
Equal in Saturated Fat - 1.875
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Beefsteak raw
42% 53% 4%
Saturated Fat: 1.875 g
Monounsaturated Fat: 2.354 g
Polyunsaturated fat: 0.189 g
Contains more Polyunsaturated fat +1701.1%
Contains more Monounsaturated Fat +10.6%
Equal in Saturated Fat - 1.875

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roe Beefsteak raw Opinion
Net carbs 1.92g 0g Roe
Protein 28.62g 21.38g Roe
Fats 8.23g 5.36g Roe
Carbs 1.92g 0g Roe
Calories 204kcal 134kcal Roe
Calcium 28mg 5mg Roe
Iron 0.77mg 2mg Beefsteak raw
Magnesium 26mg 25mg Roe
Phosphorus 515mg 220mg Roe
Potassium 283mg 375mg Beefsteak raw
Sodium 117mg 55mg Beefsteak raw
Zinc 1.28mg 5.3mg Beefsteak raw
Copper 0.128mg 0.079mg Roe
Manganese 0.013mg Roe
Selenium 51.7µg 27.9µg Roe
Vitamin A 303IU 6IU Roe
Vitamin A RAE 91µg 2µg Roe
Vitamin D 3IU Beefsteak raw
Vitamin D 0.1µg Beefsteak raw
Vitamin C 16.4mg 0mg Roe
Vitamin B1 0.277mg 0.075mg Roe
Vitamin B2 0.949mg 0.182mg Roe
Vitamin B3 2.192mg 5.048mg Beefsteak raw
Vitamin B5 1.154mg Roe
Vitamin B6 0.185mg 0.543mg Beefsteak raw
Folate 92µg 3µg Roe
Vitamin B12 11.54µg 2.69µg Roe
Vitamin K 1.5µg Beefsteak raw
Tryptophan 0.375mg 0.262mg Roe
Threonine 1.305mg 1.099mg Roe
Isoleucine 1.465mg 1.09mg Roe
Leucine 2.509mg 2.011mg Roe
Lysine 2.179mg 2.247mg Beefsteak raw
Methionine 0.71mg 0.621mg Roe
Phenylalanine 1.401mg 0.931mg Roe
Valine 1.676mg 1.152mg Roe
Histidine 0.778mg 0.868mg Beefsteak raw
Cholesterol 479mg 67mg Beefsteak raw
Trans Fat 0.253g Roe
Saturated Fat 1.866g 1.875g Roe
Omega-3 - DHA 1.747g 0g Roe
Omega-3 - EPA 1.26g 0g Roe
Omega-3 - DPA 0.105g 0.008g Roe
Monounsaturated Fat 2.129g 2.354g Beefsteak raw
Polyunsaturated fat 3.404g 0.189g Roe
Omega-6 - Linoleic acid 0.142g Beefsteak raw
Omega-6 - Gamma-linoleic acid 0.007g Beefsteak raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Beefsteak raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
169%
Roe
52%
Beefsteak raw
Minerals Daily Need Coverage Score
68%
Roe
55%
Beefsteak raw

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Roe
Roe is lower in Saturated Fat (difference - 0.0089999999999999g)
Which food is richer in minerals?
Roe
Roe is relatively richer in minerals
Which food contains less Sodium?
Beefsteak raw
Beefsteak raw contains less Sodium (difference - 62mg)
Which food is lower in Cholesterol?
Beefsteak raw
Beefsteak raw is lower in Cholesterol (difference - 412mg)
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 27)
Which food is cheaper?
Beefsteak raw
Beefsteak raw is cheaper (difference - $97.6)
Which food is richer in vitamins?
?
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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.