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  6. White bread vs. Beefsteak raw

White bread vs. Beefsteak raw — In-Depth Nutrition Comparison

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Summary of differences between white bread and beefsteak raw

  • White bread has more vitamin B1, folate, iron, and calcium; however, beefsteak raw is higher in vitamin B12, zinc, vitamin B6, and phosphorus.
  • Beefsteak raw covers your daily need for vitamin B12, 112% more than white bread.
  • White bread has 37 times more folate than beefsteak raw. While white bread has 111µg of folate, beefsteak raw has only 3µg.
  • Beefsteak raw has less sodium.
  • The glycemic index of white bread is higher.

These are the specific foods used in this comparison Bread, white, commercially prepared (includes soft bread crumbs) and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

White bread vs Beefsteak raw 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 +2780%
Contains more IronIron +80.5%
Contains more CopperCopper +27.8%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +197.6%
Contains more ZincZinc +616.2%
Contains more PhosphorusPhosphorus +124.5%
Contains less SodiumSodium -88.8%
Contains more SeleniumSelenium +26.8%
~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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 +610.7%
Contains more Vitamin B2Vitamin B2 +33.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +3600%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +524.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +650%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~5.048mg

All nutrients comparison - raw data values

Nutrient White bread Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Zinc 0.74mg 5.3mg 41%
Vitamin B1 0.533mg 0.075mg 38%
Vitamin B6 0.087mg 0.543mg 35%
Folate 111µg 3µg 27%
Protein 8.85g 21.38g 25%
Manganese 0.536mg 23%
Cholesterol 0mg 67mg 22%
Iron 3.61mg 2mg 20%
Sodium 490mg 55mg 19%
Phosphorus 98mg 220mg 17%
Carbs 49.42g 0g 16%
Starch 37.17g 15%
Calcium 144mg 5mg 14%
Fiber 2.7g 0g 11%
Selenium 22µg 27.9µg 11%
Vitamin B5 0.536mg 11%
Polyunsaturated fat 1.602g 0.189g 9%
Calories 266kcal 134kcal 7%
Potassium 126mg 375mg 7%
Vitamin B2 0.243mg 0.182mg 5%
Saturated fat 0.698g 1.875g 5%
Monounsaturated fat 0.599g 2.354g 4%
Fats 3.33g 5.36g 3%
Choline 14.6mg 3%
Fructose 2.43g 3%
Copper 0.101mg 0.079mg 2%
Vitamin B3 4.78mg 5.048mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.22mg 1%
Vitamin K 0.2µg 1.5µg 1%
Net carbs 46.72g 0g N/A
Vitamin D 0IU 3IU 0%
Magnesium 23mg 25mg 0%
Sugar 5.67g 0g N/A
Vitamin A 0µg 2µg 0%
Trans fat 0.027g 0.253g N/A
Tryptophan 0.262mg 0%
Threonine 1.099mg 0%
Isoleucine 1.09mg 0%
Leucine 2.011mg 0%
Lysine 2.247mg 0%
Methionine 0.621mg 0%
Phenylalanine 0.931mg 0%
Valine 1.152mg 0%
Histidine 0.868mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0g 0.007g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +500%
Contains more ProteinProtein +141.6%
Contains more FatsFats +61%
Contains more WaterWater +100.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 -62.8%
Contains more Poly. FatPolyunsaturated fat +747.6%
Contains more Mono. FatMonounsaturated fat +293%

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.