Beef vs Beef
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised is higher in more vitamins & minerals
Calories (kcal)
Beef 220
Beef 239
Protein (g)
Beef 32.1
Beef 17.7
Carbs (g)
Beef 0
Beef 0
Fat (g)
Beef 10.2
Beef 18.1
Fiber (g)
Beef 0
Beef 0
Quick answers
Which has more protein?
Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised — 32.1g vs 17.7g per 100g.
Which has fewer calories?
Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised — 220 vs 239 kcal per 100g.
Which is more nutrient-dense?
Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised 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 | 220 kcal | 239 kcal | -8% |
| Macronutrients | |||
| Water | 57.3 g | 63.6 g | -10% |
| Protein | 32.1 g | 17.7 g | +81% |
| Total lipid (fat) | 10.2 g | 18.1 g | -44% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.64 g | 7.94 g | -54% |
| Fatty acids, total monounsaturated | 4.22 g | 7.97 g | -47% |
| Fatty acids, total trans | 0.475 g | 0.906 g | -48% |
| Cholesterol | 113 mg | 66.0 mg | +71% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.083 mg | — | |
| Riboflavin (Vitamin B2) | 0.277 mg | — | |
| Niacin (Vitamin B3) | 3.81 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.905 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.381 mg | — | |
| Biotin (Vitamin B7) | 8.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 119 mg | — | |
| Vitamin B-12 — Cobalamin | 4.30 ug | — | |
| Vitamin A, RAE | 7.00 ug | 0 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.110 mg | — | |
| Vitamin D (D2 + D3) | 0.100 ug | — | |
| Minerals | |||
| Calcium, Ca | 14.0 mg | 6.00 mg | +133% |
| Iron, Fe | 3.29 mg | 1.79 mg | +84% |
| Magnesium, Mg | 22.0 mg | — | |
| Phosphorus, P | 230 mg | — | |
| Potassium, K | 298 mg | — | |
| Sodium, Na | 67.0 mg | 62.0 mg | +8% |
| Zinc, Zn | 10.4 mg | — | |
| Copper, Cu | 0.144 mg | — | |
| Manganese, Mn | 0.025 mg | — | |
| Selenium, Se | 37.5 ug | — | |
| Other Nutrients | |||
| Energy | 920 kj | 1001 kj | -8% |
| Ash | 1.62 g | 0.820 g | +98% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 8.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 8.00 ug | — | |
| Betaine | 17.4 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 7.00 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 24.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 5.00 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.100 ug | — | |
| Vitamin K1 — Phylloquinone | 1.60 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 g | 0.009 g | -100% |
| SFA 12:0 (Lauric acid) | 0 g | 0.013 g | -100% |
| SFA 14:0 (Myristic acid) | 0.219 g | 0.539 g | -59% |
| SFA 15:0 (Pentadecanoic acid) | — | 0.097 g | |
| SFA 16:0 (Palmitic acid) | 1.99 g | 4.36 g | -54% |
| SFA 17:0 (Margaric acid) | 0.111 g | 0.198 g | -44% |
| SFA 18:0 (Stearic acid) | 1.30 g | 2.68 g | -51% |
| SFA 20:0 (Arachidic acid) | 0.003 g | 0.024 g | -88% |
| SFA 22:0 (Behenic acid) | — | 0.018 g | |
| SFA 24:0 (Lignoceric acid) | 0.014 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.045 g | 0.153 g | -71% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.259 g | 0.626 g | -59% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.259 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.077 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.84 g | 7.16 g | -46% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 3.36 g | 6.50 g | -48% |
| MUFA 18:1 t n-7 (Omega-7, Vaccenic acid — trans) | 0.220 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.009 g | 0.026 g | -65% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 1.04 g | 0.699 g | +49% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.939 g | 0.503 g | +87% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.450 g | 0.285 g | +58% |
| PUFA 18:2 CLAs | 0.489 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.017 g | 0.126 g | -87% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.017 g | 0.102 g | -83% |
| PUFA 18:3i | — | 0.024 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.001 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.080 g | 0.030 g | +167% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.004 g | 0.011 g | -64% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.001 g | 0.028 g | -96% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.001 g | — | |
| Fatty acids, total trans-monoenoic | 0.475 g | 0.663 g | -28% |
| TFA 18:1 t | 0.475 g | 0.663 g | -28% |
| TFA 18:2 t not further defined | — | 0.219 g | |
| Fatty acids, total trans-polyenoic | — | 0.242 g | |
| Tryptophan (EAA) | 0.361 g | 0.200 g | +80% |
| Threonine (EAA) | 1.41 g | 0.780 g | +81% |
| Isoleucine (EAA, BCAA) | 1.36 g | 0.753 g | +81% |
| Leucine (EAA, BCAA) | 2.58 g | 1.42 g | +81% |
| Lysine (EAA) | 2.80 g | 1.55 g | +81% |
| Methionine (EAA) | 0.911 g | 0.503 g | +81% |
| Cystine (conditionally essential) | 0.337 g | 0.186 g | +81% |
| Phenylalanine (EAA) | 1.22 g | 0.674 g | +81% |
| Tyrosine (conditionally essential) | 1.11 g | 0.611 g | +81% |
| Valine (EAA, BCAA) | 1.45 g | 0.801 g | +81% |
| Arginine (conditionally essential) | 2.11 g | 1.17 g | +81% |
| Histidine (EAA) | 1.04 g | 0.574 g | +81% |
| Alanine | 1.83 g | 1.01 g | +81% |
| Aspartic acid | 2.88 g | 1.59 g | +81% |
| Glutamic acid | 5.07 g | 2.80 g | +81% |
| Glycine (conditionally essential) | 1.46 g | 0.808 g | +81% |
| Proline (conditionally essential) | 1.32 g | 0.728 g | +81% |
| Serine | 1.23 g | 0.681 g | +81% |
| Hydroxyproline | 0.219 g | 0.121 g | +81% |
| 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, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised nutrition facts Beef, Australian, imported, grass-fed, ground, 85% lean / 15% fat, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca +133% in Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised Iron, Fe +84% in Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised Protein +81% in Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised
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