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  6. Whey vs. Beefsteak raw

Whey vs. Beefsteak raw — In-Depth Nutrition Comparison

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How are whey and beefsteak raw different?

  • Beefsteak raw is higher than whey in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, phosphorus, iron, and copper.
  • Beefsteak raw covers your daily need for vitamin B12, 100% more than whey.
  • Whey is lower in saturated fat.
  • Whey has a higher glycemic index (43) than beefsteak raw (0).

Whey, sweet, fluid 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

Whey 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.
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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 +840%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +212.5%
Contains more PotassiumPotassium +132.9%
Contains more IronIron +3233.3%
Contains more CopperCopper +1875%
Contains more ZincZinc +3976.9%
Contains more PhosphorusPhosphorus +378.3%
Contains more SeleniumSelenium +1368.4%
~equal in Sodium ~55mg

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.
Whey
Whey
4
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +108.3%
Contains more Vitamin B2Vitamin B2 +15.2%
Contains more Vitamin B3Vitamin B3 +6721.6%
Contains more Vitamin B6Vitamin B6 +1651.6%
Contains more Vitamin B12Vitamin B12 +860.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
~equal in Vitamin E ~mg

All nutrients comparison - raw data values

Nutrient Whey Beefsteak raw DV% diff.
Vitamin B12 0.28µg 2.69µg 100%
Selenium 1.9µg 27.9µg 47%
Zinc 0.13mg 5.3mg 47%
Protein 0.85g 21.38g 41%
Vitamin B6 0.031mg 0.543mg 39%
Vitamin B3 0.074mg 5.048mg 31%
Phosphorus 46mg 220mg 25%
Iron 0.06mg 2mg 24%
Cholesterol 2mg 67mg 22%
Fats 0.36g 5.36g 8%
Vitamin B5 0.383mg 8%
Copper 0.004mg 0.079mg 8%
Saturated fat 0.23g 1.875g 7%
Monounsaturated fat 0.1g 2.354g 6%
Potassium 161mg 375mg 6%
Calories 27kcal 134kcal 5%
Magnesium 8mg 25mg 4%
Calcium 47mg 5mg 4%
Choline 16mg 3%
Vitamin B1 0.036mg 0.075mg 3%
Vitamin B2 0.158mg 0.182mg 2%
Carbs 5.14g 0g 2%
Vitamin D 0.1µg 1%
Polyunsaturated fat 0.011g 0.189g 1%
Vitamin K 0µg 1.5µg 1%
Folate 1µg 3µg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 5.14g 0g N/A
Vitamin D 3IU 0%
Sugar 5.14g 0g N/A
Sodium 54mg 55mg 0%
Vitamin A 3µg 2µg 0%
Manganese 0.001mg 0%
Trans fat 0.253g N/A
Tryptophan 0.013mg 0.262mg 0%
Threonine 0.054mg 1.099mg 0%
Isoleucine 0.047mg 1.09mg 0%
Leucine 0.078mg 2.011mg 0%
Lysine 0.068mg 2.247mg 0%
Methionine 0.016mg 0.621mg 0%
Phenylalanine 0.027mg 0.931mg 0%
Valine 0.046mg 1.152mg 0%
Histidine 0.016mg 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
Whey
Whey
3
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 +27.7%
Contains more OtherOther +60.6%
Contains more ProteinProtein +2415.3%
Contains more FatsFats +1388.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 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 -87.7%
Contains more Mono. FatMonounsaturated fat +2254%
Contains more Poly. FatPolyunsaturated fat +1618.2%

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.