Beef vs Beef composite
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beef composite, separable lean only, trimmed to 1/8" fat, choice, cooked is higher in more vitamins & minerals
Calories (kcal)
Beef 404
Beef composite 203
Protein (g)
Beef 14.5
Beef composite 28.7
Carbs (g)
Beef 0.280
Beef composite 0
Fat (g)
Beef 38.3
Beef composite 9.16
Fiber (g)
Beef 0
Beef composite 0
Quick answers
Which has more protein?
Beef composite, separable lean only, trimmed to 1/8" fat, choice, cooked — 28.7g vs 14.5g per 100g.
Which has fewer calories?
Beef composite, separable lean only, trimmed to 1/8" fat, choice, cooked — 203 vs 404 kcal per 100g.
Which is more nutrient-dense?
Beef composite, separable lean only, trimmed to 1/8" fat, choice, cooked 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 composite | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 404 kcal | 203 kcal | +99% |
| Macronutrients | |||
| Water | 46.3 g | 61.5 g | -25% |
| Protein | 14.5 g | 28.7 g | -49% |
| Total lipid (fat) | 38.3 g | 9.16 g | +318% |
| Carbohydrate, by difference | 0.280 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 13.9 g | 3.54 g | +294% |
| Fatty acids, total monounsaturated | 19.6 g | 4.06 g | +382% |
| Fatty acids, total trans | 1.42 g | 0.279 g | +410% |
| Cholesterol | 82.0 mg | 82.0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | — | 0.076 mg | |
| Riboflavin (Vitamin B2) | — | 0.213 mg | |
| Niacin (Vitamin B3) | — | 6.15 mg | |
| Pantothenic acid (Vitamin B5) | — | 0.525 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.523 mg | |
| Biotin (Vitamin B7) | — | 8.00 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 89.2 mg | |
| Vitamin B-12 — Cobalamin | — | 1.99 ug | |
| Vitamin A, RAE | 6.00 ug | 1.00 ug | +500% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | — | 0.270 mg | |
| Vitamin D (D2 + D3) | — | 0.100 ug | |
| Minerals | |||
| Calcium, Ca | 3.00 mg | 11.0 mg | -73% |
| Iron, Fe | 1.82 mg | 2.49 mg | -27% |
| Magnesium, Mg | — | 22.0 mg | |
| Phosphorus, P | — | 197 mg | |
| Potassium, K | — | 298 mg | |
| Sodium, Na | 57.0 mg | 53.0 mg | +8% |
| Zinc, Zn | — | 5.84 mg | |
| Copper, Cu | — | 0.085 mg | |
| Manganese, Mn | — | 0.032 mg | |
| Selenium, Se | — | 33.1 ug | |
| Other Nutrients | |||
| Energy | 1690 kj | 850 kj | +99% |
| Ash | 0.610 g | 1.08 g | -44% |
| Total Sugars | 0 g | 0 g | = |
| Sucrose | 0 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 8.00 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 8.00 ug | |
| Betaine | — | 13.7 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 6.00 ug | 1.00 ug | +500% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 18.0 IU | 2.00 IU | +800% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 3.00 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 0.100 ug | |
| Vitamin K1 — Phylloquinone | — | 1.50 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) | 0.011 g | 0.004 g | +175% |
| SFA 12:0 (Lauric acid) | 0.021 g | 0.006 g | +250% |
| SFA 14:0 (Myristic acid) | 1.06 g | 0.233 g | +353% |
| SFA 15:0 (Pentadecanoic acid) | 0.142 g | 0.026 g | +446% |
| SFA 16:0 (Palmitic acid) | 8.65 g | 2.03 g | +326% |
| SFA 17:0 (Margaric acid) | 0.341 g | 0.067 g | +409% |
| SFA 18:0 (Stearic acid) | 3.69 g | 1.16 g | +216% |
| SFA 20:0 (Arachidic acid) | 0.027 g | 0.002 g | +1250% |
| SFA 22:0 (Behenic acid) | 0.007 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.002 g | 0.006 g | -67% |
| MUFA 14:1 (Myristoleic acid) | 0.393 g | 0.030 g | +1210% |
| MUFA 15:1 (Pentadecenoic acid) | — | 0.014 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 1.50 g | 0.302 g | +396% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.162 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0.049 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 17.6 g | 3.66 g | +381% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 1.98 g | |
| MUFA 18:1 t n-7 (Omega-7, Vaccenic acid — trans) | 0.505 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.116 g | 0.009 g | +1189% |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 1.15 g | 0.455 g | +153% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.999 g | 0.358 g | +179% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 0.213 g | |
| PUFA 18:2 CLAs | — | 0.019 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.089 g | 0.020 g | +345% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.009 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.002 g | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.008 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.002 g | 0.009 g | -78% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | — | 0.009 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.038 g | 0.054 g | -30% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.006 g | 0.003 g | +100% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.010 g | 0.010 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0.001 g | |
| Fatty acids, total trans-monoenoic | — | 0.266 g | |
| TFA 16:1 t | — | 0.007 g | |
| TFA 18:1 t | — | 0.259 g | |
| TFA 18:2 t not further defined | — | 0.013 g | |
| Fatty acids, total trans-polyenoic | — | 0.013 g | |
| Tryptophan (EAA) | 0.152 g | 0.252 g | -40% |
| Threonine (EAA) | 0.599 g | 1.25 g | -52% |
| Isoleucine (EAA, BCAA) | 0.579 g | 1.34 g | -57% |
| Leucine (EAA, BCAA) | 1.10 g | 2.40 g | -54% |
| Lysine (EAA) | 1.19 g | 2.60 g | -54% |
| Methionine (EAA) | 0.386 g | 0.766 g | -50% |
| Cystine (conditionally essential) | 0.141 g | 0.339 g | -58% |
| Phenylalanine (EAA) | 0.516 g | 1.16 g | -55% |
| Tyrosine (conditionally essential) | 0.469 g | 0.998 g | -53% |
| Valine (EAA, BCAA) | 0.612 g | 1.45 g | -58% |
| Arginine (conditionally essential) | 0.890 g | 1.91 g | -53% |
| Histidine (EAA) | 0.436 g | 0.990 g | -56% |
| Alanine | 0.765 g | 1.76 g | -57% |
| Aspartic acid | 1.22 g | 2.72 g | -55% |
| Glutamic acid | 2.15 g | 4.54 g | -53% |
| Glycine (conditionally essential) | 0.589 g | 1.55 g | -62% |
| Proline (conditionally essential) | 0.544 g | 1.32 g | -59% |
| Serine | 0.520 g | 1.16 g | -55% |
| Hydroxyproline | 0.067 g | 0.235 g | -71% |
| 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, Wagyu, rib, small end rib steak/roast, boneless, separable lean and fat, Aust. marble score 9, raw nutrition facts Beef composite, separable lean only, trimmed to 1/8" fat, choice, cooked nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin A, RAE +500% in Beef, Australian, imported, Wagyu, rib, small end rib steak/roast, boneless, separable lean and fat, Aust. marble score 9, raw Calcium, Ca -73% in Beef, Australian, imported, Wagyu, rib, small end rib steak/roast, boneless, separable lean and fat, Aust. marble score 9, raw Protein -49% in Beef, Australian, imported, Wagyu, rib, small end rib steak/roast, boneless, separable lean and fat, Aust. marble score 9, raw Iron, Fe -27% in Beef, Australian, imported, Wagyu, rib, small end rib steak/roast, boneless, separable lean and fat, Aust. marble score 9, raw
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