Beef vs Beef
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, all grades, raw is higher in more vitamins & minerals
Calories (kcal)
Beef 215
Beef 509
Protein (g)
Beef 20.0
Beef 11.3
Carbs (g)
Beef 0
Beef 0.390
Fat (g)
Beef 14.4
Beef 51.4
Fiber (g)
Beef 0
Beef 0
Quick answers
Which has more protein?
Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, all grades, raw — 20.0g vs 11.3g per 100g.
Which has fewer calories?
Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, all grades, raw — 215 vs 509 kcal per 100g.
Which is more nutrient-dense?
Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, all grades, 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 | 215 kcal | 509 kcal | -58% |
| Macronutrients | |||
| Water | 64.8 g | 36.5 g | +78% |
| Protein | 20.0 g | 11.3 g | +77% |
| Total lipid (fat) | 14.4 g | 51.4 g | -72% |
| Carbohydrate, by difference | 0 g | 0.390 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 6.04 g | 22.6 g | -73% |
| Fatty acids, total monounsaturated | 6.50 g | 21.4 g | -70% |
| Fatty acids, total trans | 0.464 g | 2.76 g | -83% |
| Cholesterol | 72.0 mg | 66.0 mg | +9% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.076 mg | — | |
| Riboflavin (Vitamin B2) | 0.164 mg | — | |
| Niacin (Vitamin B3) | 5.45 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.463 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.529 mg | — | |
| Biotin (Vitamin B7) | 8.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 68.3 mg | — | |
| Vitamin B-12 — Cobalamin | 1.50 ug | — | |
| Vitamin A, RAE | 2.00 ug | 36.0 ug | -94% |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.280 mg | — | |
| Vitamin D (D2 + D3) | 0.100 ug | — | |
| Minerals | |||
| Calcium, Ca | 17.0 mg | 6.00 mg | +183% |
| Iron, Fe | 1.69 mg | 0.950 mg | +78% |
| Magnesium, Mg | 19.0 mg | — | |
| Phosphorus, P | 174 mg | — | |
| Potassium, K | 283 mg | — | |
| Sodium, Na | 52.0 mg | 36.0 mg | +44% |
| Zinc, Zn | 3.99 mg | — | |
| Copper, Cu | 0.073 mg | — | |
| Manganese, Mn | 0.025 mg | — | |
| Selenium, Se | 23.0 ug | — | |
| Other Nutrients | |||
| Energy | 902 kj | 2130 kj | -58% |
| Ash | 0.960 g | 0.420 g | +129% |
| 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 | 11.9 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 2.00 ug | 36.0 ug | -94% |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 7.00 IU | 121 IU | -94% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 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) | 2.00 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.100 ug | — | |
| Vitamin K1 — Phylloquinone | 1.50 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) | 0.028 g | 0.028 g | = |
| SFA 12:0 (Lauric acid) | 0.021 g | 0.043 g | -51% |
| SFA 14:0 (Myristic acid) | 0.437 g | 1.71 g | -74% |
| SFA 15:0 (Pentadecanoic acid) | 0.042 g | 0.312 g | -87% |
| SFA 16:0 (Palmitic acid) | 3.43 g | 12.4 g | -72% |
| SFA 17:0 (Margaric acid) | 0.099 g | 0.625 g | -84% |
| SFA 18:0 (Stearic acid) | 1.97 g | 7.39 g | -73% |
| SFA 20:0 (Arachidic acid) | 0.006 g | 0.092 g | -93% |
| SFA 22:0 (Behenic acid) | — | 0.041 g | |
| SFA 24:0 (Lignoceric acid) | 0.003 g | 0.007 g | -57% |
| MUFA 14:1 (Myristoleic acid) | 0.047 g | 0.482 g | -90% |
| MUFA 15:1 (Pentadecenoic acid) | 0.008 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.585 g | 1.72 g | -66% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.221 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.061 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 5.77 g | 19.2 g | -70% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 2.77 g | 17.1 g | -84% |
| MUFA 18:1 t n-7 (Omega-7, Vaccenic acid — trans) | — | 1.70 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.025 g | 0.067 g | -63% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.617 g | 1.42 g | -57% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.476 g | 1.02 g | -53% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.234 g | 0.372 g | -37% |
| PUFA 18:2 CLAs | 0.035 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.092 g | 0.288 g | -68% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.011 g | 0.191 g | -94% |
| PUFA 18:3i | — | 0.097 g | |
| 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) | 0.002 g | 0.007 g | -71% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.008 g | 0.007 g | +14% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.008 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.034 g | 0.021 g | +62% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0.011 g | -100% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.005 g | 0.043 g | -88% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 0.427 g | 2.02 g | -79% |
| TFA 16:1 t | 0.022 g | — | |
| TFA 18:1 t | 0.405 g | 2.02 g | -80% |
| TFA 18:2 t not further defined | 0.037 g | 0.648 g | -94% |
| Fatty acids, total trans-polyenoic | 0.037 g | 0.745 g | -95% |
| Tryptophan (EAA) | 0.170 g | — | |
| Threonine (EAA) | 0.859 g | — | |
| Isoleucine (EAA, BCAA) | 0.918 g | — | |
| Leucine (EAA, BCAA) | 1.65 g | — | |
| Lysine (EAA) | 1.78 g | — | |
| Methionine (EAA) | 0.529 g | — | |
| Cystine (conditionally essential) | 0.235 g | — | |
| Phenylalanine (EAA) | 0.794 g | — | |
| Tyrosine (conditionally essential) | 0.682 g | — | |
| Valine (EAA, BCAA) | 0.994 g | — | |
| Arginine (conditionally essential) | 1.32 g | — | |
| Histidine (EAA) | 0.685 g | — | |
| Alanine | 1.23 g | — | |
| Aspartic acid | 1.87 g | — | |
| Glutamic acid | 3.11 g | — | |
| Glycine (conditionally essential) | 1.12 g | — | |
| Proline (conditionally essential) | 0.929 g | — | |
| Serine | 0.802 g | — | |
| Hydroxyproline | 0.179 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, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, all grades, raw nutrition facts Beef, Australian, imported, grass-fed, external fat, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca +183% in Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, all grades, raw Vitamin A, RAE -94% in Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, all grades, raw Iron, Fe +78% in Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, all grades, raw Protein +77% in Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, all grades, raw
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