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  6. Vegetable vs. Beefsteak raw

Vegetable vs. Beefsteak raw — In-Depth Nutrition Comparison

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How are vegetable and beefsteak raw different?

  • Vegetable is richer in vitamin A, vitamin K, and fiber, while beefsteak raw is higher in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, and phosphorus.
  • Beefsteak raw covers your daily need for vitamin B12, 112% more than vegetable.
  • Vegetable has a higher glycemic index (66) than beefsteak raw (0).

Vegetables, mixed, frozen, cooked, boiled, drained, without salt 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

Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 +400%
Contains less SodiumSodium -36.4%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +13.6%
Contains more PotassiumPotassium +121.9%
Contains more IronIron +143.9%
Contains more ZincZinc +981.6%
Contains more PhosphorusPhosphorus +331.4%
Contains more SeleniumSelenium +9200%
~equal in Copper ~0.079mg

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +10600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +1466.7%
Contains more FolateFolate +533.3%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +51.7%
Contains more Vitamin B3Vitamin B3 +493.2%
Contains more Vitamin B6Vitamin B6 +633.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.075mg

All nutrients comparison - raw data values

Nutrient Vegetable Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Selenium 0.3µg 27.9µg 50%
Zinc 0.49mg 5.3mg 44%
Protein 2.86g 21.38g 37%
Vitamin B6 0.074mg 0.543mg 36%
Vitamin B3 0.851mg 5.048mg 26%
Vitamin A 214µg 2µg 24%
Phosphorus 51mg 220mg 24%
Cholesterol 0mg 67mg 22%
Vitamin K 23.5µg 1.5µg 18%
Fiber 4.4g 0g 18%
Manganese 0.379mg 16%
Iron 0.82mg 2mg 15%
Fats 0.15g 5.36g 8%
Saturated fat 0.031g 1.875g 8%
Potassium 169mg 375mg 6%
Monounsaturated fat 0.01g 2.354g 6%
Vitamin B2 0.12mg 0.182mg 5%
Folate 19µg 3µg 4%
Choline 24.1mg 4%
Carbs 13.09g 0g 4%
Vitamin C 3.2mg 0mg 4%
Vitamin B5 0.151mg 3%
Calories 65kcal 134kcal 3%
Vitamin E 0.38mg 3%
Calcium 25mg 5mg 2%
Vitamin D 0µg 0.1µg 1%
Sodium 35mg 55mg 1%
Magnesium 22mg 25mg 1%
Polyunsaturated fat 0.072g 0.189g 1%
Net carbs 8.69g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 3.12g 0g N/A
Copper 0.083mg 0.079mg 0%
Vitamin B1 0.071mg 0.075mg 0%
Trans fat 0g 0.253g N/A
Tryptophan 0.029mg 0.262mg 0%
Threonine 0.115mg 1.099mg 0%
Isoleucine 0.139mg 1.09mg 0%
Leucine 0.19mg 2.011mg 0%
Lysine 0.17mg 2.247mg 0%
Methionine 0.034mg 0.621mg 0%
Phenylalanine 0.12mg 0.931mg 0%
Valine 0.149mg 1.152mg 0%
Histidine 0.073mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 +14.1%
Contains more OtherOther +103%
Contains more ProteinProtein +647.6%
Contains more FatsFats +3473.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 -98.3%
Contains more Mono. FatMonounsaturated fat +23440%
Contains more Poly. FatPolyunsaturated fat +162.5%

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.