Beef vs Beef
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw is higher in more vitamins & minerals
Calories (kcal)
Beef 151
Beef 509
Protein (g)
Beef 20.5
Beef 11.3
Carbs (g)
Beef 0.010
Beef 0.390
Fat (g)
Beef 7.63
Beef 51.4
Fiber (g)
Beef 0
Beef 0
Quick answers
Which has more protein?
Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw — 20.5g vs 11.3g per 100g.
Which has fewer calories?
Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw — 151 vs 509 kcal per 100g.
Which is more nutrient-dense?
Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Beef | Beef | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 151 kcal | 509 kcal | -70% |
| Macronutrients | |||
| Water | 71.2 g | 36.5 g | +95% |
| Protein | 20.5 g | 11.3 g | +81% |
| Total lipid (fat) | 7.63 g | 51.4 g | -85% |
| Carbohydrate, by difference | 0.010 g | 0.390 g | -97% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.39 g | 22.6 g | -85% |
| Fatty acids, total monounsaturated | 3.05 g | 21.4 g | -86% |
| Fatty acids, total trans | 0.347 g | 2.76 g | -87% |
| Cholesterol | 50.0 mg | 66.0 mg | -24% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Vitamin A, RAE | 1.00 ug | 36.0 ug | -97% |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 4.00 mg | 6.00 mg | -33% |
| Iron, Fe | 2.21 mg | 0.950 mg | +133% |
| Sodium, Na | 62.0 mg | 36.0 mg | +72% |
| Other Nutrients | |||
| Energy | 631 kj | 2130 kj | -70% |
| Ash | 1.06 g | 0.420 g | +152% |
| Total Sugars | 0 g | 0 g | = |
| Sucrose | 0 g | 0 g | = |
| Glucose | 0 g | 0 g | = |
| Fructose | 0 g | 0 g | = |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Retinol | 1.00 ug | 36.0 ug | -97% |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 4.00 IU | 121 IU | -97% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0.006 g | 0.028 g | -79% |
| SFA 12:0 (Lauric acid) | 0.006 g | 0.043 g | -86% |
| SFA 14:0 (Myristic acid) | 0.206 g | 1.71 g | -88% |
| SFA 15:0 (Pentadecanoic acid) | 0.048 g | 0.312 g | -85% |
| SFA 16:0 (Palmitic acid) | 1.80 g | 12.4 g | -86% |
| SFA 17:0 (Margaric acid) | 0.102 g | 0.625 g | -84% |
| SFA 18:0 (Stearic acid) | 1.21 g | 7.39 g | -84% |
| SFA 20:0 (Arachidic acid) | 0.013 g | 0.092 g | -86% |
| SFA 22:0 (Behenic acid) | 0.006 g | 0.041 g | -85% |
| SFA 24:0 (Lignoceric acid) | 0 g | 0.007 g | -100% |
| MUFA 14:1 (Myristoleic acid) | 0.041 g | 0.482 g | -91% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.206 g | 1.72 g | -88% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.79 g | 19.2 g | -85% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 17.1 g | |
| MUFA 18:1 t n-7 (Omega-7, Vaccenic acid — trans) | 0.057 g | 1.70 g | -97% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.011 g | 0.067 g | -84% |
| Fatty acids, total polyunsaturated | 0.420 g | 1.42 g | -70% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.247 g | 1.02 g | -76% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 0.372 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.063 g | 0.288 g | -78% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.191 g | |
| PUFA 18:3i | — | 0.097 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.001 g | 0.022 g | -95% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | 0.007 g | -100% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0.007 g | -100% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.055 g | 0.021 g | +162% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.019 g | 0.011 g | +73% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.035 g | 0.043 g | -19% |
| Fatty acids, total trans-monoenoic | — | 2.02 g | |
| TFA 18:1 t | — | 2.02 g | |
| TFA 18:2 t not further defined | — | 0.648 g | |
| Fatty acids, total trans-polyenoic | — | 0.745 g | |
| Tryptophan (EAA) | 0.231 g | — | |
| Threonine (EAA) | 0.912 g | — | |
| Isoleucine (EAA, BCAA) | 0.882 g | — | |
| Leucine (EAA, BCAA) | 1.67 g | — | |
| Lysine (EAA) | 1.81 g | — | |
| Methionine (EAA) | 0.588 g | — | |
| Cystine (conditionally essential) | 0.214 g | — | |
| Phenylalanine (EAA) | 0.786 g | — | |
| Tyrosine (conditionally essential) | 0.715 g | — | |
| Valine (EAA, BCAA) | 0.932 g | — | |
| Arginine (conditionally essential) | 1.36 g | — | |
| Histidine (EAA) | 0.665 g | — | |
| Alanine | 1.16 g | — | |
| Aspartic acid | 1.86 g | — | |
| Glutamic acid | 3.28 g | — | |
| Glycine (conditionally essential) | 0.897 g | — | |
| Proline (conditionally essential) | 0.829 g | — | |
| Serine | 0.792 g | — | |
| Hydroxyproline | 0.102 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw nutrition facts Beef, Australian, imported, grass-fed, external fat, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Iron, Fe +133% in Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw Vitamin A, RAE -97% in Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw Protein +81% in Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw Sodium, Na +72% in Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw
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