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 only, raw is higher in more vitamins & minerals
Calories (kcal)
Beef 138
Beef 509
Protein (g)
Beef 20.9
Beef 11.3
Carbs (g)
Beef 0
Beef 0.390
Fat (g)
Beef 6.11
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 only, raw — 20.9g vs 11.3g per 100g.
Which has fewer calories?
Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean only, raw — 138 vs 509 kcal per 100g.
Which is more nutrient-dense?
Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean only, 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 | 138 kcal | 509 kcal | -73% |
| Macronutrients | |||
| Water | 72.4 g | 36.5 g | +98% |
| Protein | 20.9 g | 11.3 g | +84% |
| Total lipid (fat) | 6.11 g | 51.4 g | -88% |
| Carbohydrate, by difference | 0 g | 0.390 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.72 g | 22.6 g | -88% |
| Fatty acids, total monounsaturated | 2.41 g | 21.4 g | -89% |
| Fatty acids, total trans | 0.264 g | 2.76 g | -90% |
| Cholesterol | 49.0 mg | 66.0 mg | -26% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Vitamin A, RAE | 0 ug | 36.0 ug | -100% |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 4.00 mg | 6.00 mg | -33% |
| Iron, Fe | 2.25 mg | 0.950 mg | +137% |
| Sodium, Na | 63.0 mg | 36.0 mg | +75% |
| Other Nutrients | |||
| Energy | 579 kj | 2130 kj | -73% |
| Ash | 1.08 g | 0.420 g | +157% |
| Total Sugars | 0 g | 0 g | = |
| Sucrose | — | 0 g | |
| Glucose | — | 0 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Retinol | — | 36.0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | 121 IU | -100% |
| 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) | 0.005 g | 0.028 g | -82% |
| SFA 12:0 (Lauric acid) | 0.005 g | 0.043 g | -88% |
| SFA 14:0 (Myristic acid) | 0.154 g | 1.71 g | -91% |
| SFA 15:0 (Pentadecanoic acid) | 0.039 g | 0.312 g | -88% |
| SFA 16:0 (Palmitic acid) | 1.43 g | 12.4 g | -88% |
| SFA 17:0 (Margaric acid) | 0.084 g | 0.625 g | -87% |
| SFA 18:0 (Stearic acid) | 0.994 g | 7.39 g | -87% |
| SFA 20:0 (Arachidic acid) | 0.010 g | 0.092 g | -89% |
| SFA 22:0 (Behenic acid) | 0.005 g | 0.041 g | -88% |
| SFA 24:0 (Lignoceric acid) | — | 0.007 g | |
| MUFA 14:1 (Myristoleic acid) | 0.026 g | 0.482 g | -95% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.153 g | 1.72 g | -91% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.22 g | 19.2 g | -88% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 2.01 g | 17.1 g | -88% |
| MUFA 18:1 t n-7 (Omega-7, Vaccenic acid — trans) | — | 1.70 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.009 g | 0.067 g | -87% |
| Fatty acids, total polyunsaturated | 0.386 g | 1.42 g | -73% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.220 g | 1.02 g | -78% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.175 g | 0.372 g | -53% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.055 g | 0.288 g | -81% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.050 g | 0.191 g | -74% |
| PUFA 18:3i | 0.005 g | 0.097 g | -95% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.022 g | -100% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0.007 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0.007 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.057 g | 0.021 g | +171% |
| 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 | 0.214 g | 2.02 g | -89% |
| TFA 18:1 t | 0.214 g | 2.02 g | -89% |
| TFA 18:2 t not further defined | 0.045 g | 0.648 g | -93% |
| Fatty acids, total trans-polyenoic | 0.050 g | 0.745 g | -93% |
| Tryptophan (EAA) | 0.239 g | — | |
| Threonine (EAA) | 0.944 g | — | |
| Isoleucine (EAA, BCAA) | 0.913 g | — | |
| Leucine (EAA, BCAA) | 1.73 g | — | |
| Lysine (EAA) | 1.88 g | — | |
| Methionine (EAA) | 0.608 g | — | |
| Cystine (conditionally essential) | 0.222 g | — | |
| Phenylalanine (EAA) | 0.813 g | — | |
| Tyrosine (conditionally essential) | 0.739 g | — | |
| Valine (EAA, BCAA) | 0.964 g | — | |
| Arginine (conditionally essential) | 1.40 g | — | |
| Histidine (EAA) | 0.688 g | — | |
| Alanine | 1.21 g | — | |
| Aspartic acid | 1.92 g | — | |
| Glutamic acid | 3.39 g | — | |
| Glycine (conditionally essential) | 0.929 g | — | |
| Proline (conditionally essential) | 0.858 g | — | |
| Serine | 0.819 g | — | |
| Hydroxyproline | 0.105 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 only, raw nutrition facts Beef, Australian, imported, grass-fed, external fat, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Iron, Fe +137% in Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean only, raw Vitamin A, RAE -100% in Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean only, raw Protein +84% in Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean only, raw Sodium, Na +75% in Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean only, raw
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