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  6. Semolina vs. Beefsteak raw

Semolina vs. Beefsteak raw — In-Depth Nutrition Comparison

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Significant differences between semolina and beefsteak raw

  • Semolina has more copper and vitamin B1; however, beefsteak raw is richer in vitamin B12, zinc, iron, selenium, vitamin B2, and phosphorus.
  • Beefsteak raw covers your daily vitamin B12 needs 112% more than semolina.
  • Beefsteak raw has 4 times less copper than semolina. Semolina has 0.284mg of copper, while beefsteak raw has 0.079mg.
  • Semolina contains less saturated fat.
  • Semolina has a higher glycemic index. The glycemic index of semolina is 54, while the glycemic index of beefsteak raw is 0.

Specific food types used in this comparison are Rice, white, long-grain, parboiled, unenriched, dry and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Semolina 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
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 +1320%
Contains more CopperCopper +259.5%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +115.5%
Contains more IronIron +170.3%
Contains more ZincZinc +419.6%
Contains more PhosphorusPhosphorus +43.8%
Contains more SeleniumSelenium +40.2%
~equal in Magnesium ~25mg

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% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 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 B1Vitamin B1 +198.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +166.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +264%
Contains more Vitamin B6Vitamin B6 +20.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1400%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~5.048mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Semolina Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Manganese 1.035mg 45%
Zinc 1.02mg 5.3mg 39%
Protein 7.51g 21.38g 28%
Starch 68.29g 28%
Carbs 80.89g 0g 27%
Copper 0.284mg 0.079mg 23%
Cholesterol 0mg 67mg 22%
Iron 0.74mg 2mg 16%
Selenium 19.9µg 27.9µg 15%
Vitamin B5 0.672mg 13%
Calories 374kcal 134kcal 12%
Vitamin B1 0.224mg 0.075mg 12%
Phosphorus 153mg 220mg 10%
Vitamin B2 0.05mg 0.182mg 10%
Fiber 1.8g 0g 7%
Saturated fat 0.294g 1.875g 7%
Fats 1.03g 5.36g 7%
Vitamin B6 0.452mg 0.543mg 7%
Calcium 71mg 5mg 7%
Potassium 174mg 375mg 6%
Monounsaturated fat 0.258g 2.354g 5%
Sodium 2mg 55mg 2%
Vitamin D 0µg 0.1µg 1%
Polyunsaturated fat 0.322g 0.189g 1%
Vitamin K 0.1µg 1.5µg 1%
Folate 8µg 3µg 1%
Net carbs 79.09g 0g N/A
Vitamin D 0IU 3IU 0%
Magnesium 27mg 25mg 0%
Sugar 0.33g 0g N/A
Vitamin E 0.03mg 0%
Vitamin A 2µg 0%
Vitamin B3 5.048mg 5.048mg 0%
Trans fat 0.253g N/A
Tryptophan 0.103mg 0.262mg 0%
Threonine 0.271mg 1.099mg 0%
Isoleucine 0.339mg 1.09mg 0%
Leucine 0.656mg 2.011mg 0%
Lysine 0.215mg 2.247mg 0%
Methionine 0.183mg 0.621mg 0%
Phenylalanine 0.398mg 0.931mg 0%
Valine 0.47mg 1.152mg 0%
Histidine 0.185mg 0.868mg 0%
Fructose 0.02g 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 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 OtherOther +115.2%
Contains more ProteinProtein +184.7%
Contains more FatsFats +420.4%
Contains more WaterWater +639.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 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 -84.3%
Contains more Poly. FatPolyunsaturated fat +70.4%
Contains more Mono. FatMonounsaturated fat +812.4%

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.