Beef vs Beef
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beef, Australian, imported, grass-fed, round, top round cap-off steak/roast, boneless, separable lean only, raw is higher in more vitamins & minerals
Calories (kcal)
Beef 129
Beef 151
Protein (g)
Beef 22.4
Beef 20.5
Carbs (g)
Beef 0
Beef 0.010
Fat (g)
Beef 4.43
Beef 7.63
Fiber (g)
Beef 0
Beef 0
Quick answers
Which has more protein?
Beef, Australian, imported, grass-fed, round, top round cap-off steak/roast, boneless, separable lean only, raw — 22.4g vs 20.5g per 100g.
Which has fewer calories?
Beef, Australian, imported, grass-fed, round, top round cap-off steak/roast, boneless, separable lean only, raw — 129 vs 151 kcal per 100g.
Which is more nutrient-dense?
Beef, Australian, imported, grass-fed, round, top round cap-off 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 | 129 kcal | 151 kcal | -15% |
| Macronutrients | |||
| Water | 73.1 g | 71.2 g | +3% |
| Protein | 22.4 g | 20.5 g | +9% |
| Total lipid (fat) | 4.43 g | 7.63 g | -42% |
| Carbohydrate, by difference | 0 g | 0.010 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.78 g | 3.39 g | -47% |
| Fatty acids, total monounsaturated | 1.86 g | 3.05 g | -39% |
| Fatty acids, total trans | 0.141 g | 0.347 g | -59% |
| Cholesterol | 48.0 mg | 50.0 mg | -4% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Vitamin A, RAE | 0 ug | 1.00 ug | -100% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 5.00 mg | 4.00 mg | +25% |
| Iron, Fe | 2.30 mg | 2.21 mg | +4% |
| Sodium, Na | 60.0 mg | 62.0 mg | -3% |
| Other Nutrients | |||
| Energy | 542 kj | 631 kj | -14% |
| Ash | 1.09 g | 1.06 g | +3% |
| 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 | — | 1.00 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 4.00 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0.005 g | 0.006 g | -17% |
| SFA 12:0 (Lauric acid) | 0.005 g | 0.006 g | -17% |
| SFA 14:0 (Myristic acid) | 0.092 g | 0.206 g | -55% |
| SFA 15:0 (Pentadecanoic acid) | 0.018 g | 0.048 g | -63% |
| SFA 16:0 (Palmitic acid) | 0.989 g | 1.80 g | -45% |
| SFA 17:0 (Margaric acid) | 0.052 g | 0.102 g | -49% |
| SFA 18:0 (Stearic acid) | 0.611 g | 1.21 g | -49% |
| SFA 20:0 (Arachidic acid) | 0.005 g | 0.013 g | -62% |
| SFA 22:0 (Behenic acid) | 0.005 g | 0.006 g | -17% |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.018 g | 0.041 g | -56% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.111 g | 0.206 g | -46% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.73 g | 2.79 g | -38% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 1.61 g | — | |
| MUFA 18:1 t n-7 (Omega-7, Vaccenic acid — trans) | — | 0.057 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.005 g | 0.011 g | -55% |
| Fatty acids, total polyunsaturated | 0.293 g | 0.420 g | -30% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.158 g | 0.247 g | -36% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.141 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.039 g | 0.063 g | -38% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.033 g | — | |
| PUFA 18:3i | 0.005 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.001 g | -100% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.047 g | 0.055 g | -15% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.018 g | 0.019 g | -5% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.032 g | 0.035 g | -9% |
| Fatty acids, total trans-monoenoic | 0.120 g | — | |
| TFA 18:1 t | 0.120 g | — | |
| TFA 18:2 t not further defined | 0.017 g | — | |
| Fatty acids, total trans-polyenoic | 0.022 g | — | |
| Tryptophan (EAA) | 0.257 g | 0.231 g | +11% |
| Threonine (EAA) | 1.01 g | 0.912 g | +11% |
| Isoleucine (EAA, BCAA) | 0.981 g | 0.882 g | +11% |
| Leucine (EAA, BCAA) | 1.86 g | 1.67 g | +11% |
| Lysine (EAA) | 2.02 g | 1.81 g | +11% |
| Methionine (EAA) | 0.653 g | 0.588 g | +11% |
| Cystine (conditionally essential) | 0.238 g | 0.214 g | +11% |
| Phenylalanine (EAA) | 0.873 g | 0.786 g | +11% |
| Tyrosine (conditionally essential) | 0.795 g | 0.715 g | +11% |
| Valine (EAA, BCAA) | 1.04 g | 0.932 g | +11% |
| Arginine (conditionally essential) | 1.51 g | 1.36 g | +11% |
| Histidine (EAA) | 0.739 g | 0.665 g | +11% |
| Alanine | 1.29 g | 1.16 g | +11% |
| Aspartic acid | 2.06 g | 1.86 g | +11% |
| Glutamic acid | 3.65 g | 3.28 g | +11% |
| Glycine (conditionally essential) | 0.998 g | 0.897 g | +11% |
| Proline (conditionally essential) | 0.922 g | 0.829 g | +11% |
| Serine | 0.880 g | 0.792 g | +11% |
| Hydroxyproline | 0.113 g | 0.102 g | +11% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 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, round, top round cap-off steak/roast, boneless, separable lean only, raw nutrition facts Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw nutrition facts Compare other foods →
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