Beef vs Beef
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, raw is higher in more vitamins & minerals
Calories (kcal)
Beef 145
Beef 509
Protein (g)
Beef 21.2
Beef 11.3
Carbs (g)
Beef 0
Beef 0.390
Fat (g)
Beef 6.06
Beef 51.4
Fiber (g)
Beef 0
Beef 0
Quick answers
Which has more protein?
Beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, raw — 21.2g vs 11.3g per 100g.
Which has fewer calories?
Beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, raw — 145 vs 509 kcal per 100g.
Which is more nutrient-dense?
Beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, 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 | 145 kcal | 509 kcal | -72% |
| Macronutrients | |||
| Water | 72.0 g | 36.5 g | +97% |
| Protein | 21.2 g | 11.3 g | +87% |
| Total lipid (fat) | 6.06 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 | 2.51 g | 22.6 g | -89% |
| Fatty acids, total monounsaturated | 2.47 g | 21.4 g | -88% |
| Fatty acids, total trans | — | 2.76 g | |
| Cholesterol | 62.0 mg | 66.0 mg | -6% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.076 mg | — | |
| Riboflavin (Vitamin B2) | 0.115 mg | — | |
| Niacin (Vitamin B3) | 5.67 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.601 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.586 mg | — | |
| Biotin (Vitamin B7) | 11.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 88.6 mg | — | |
| Vitamin B-12 — Cobalamin | 1.01 ug | — | |
| Vitamin A, RAE | 0 ug | 36.0 ug | -100% |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.300 mg | — | |
| Minerals | |||
| Calcium, Ca | 24.0 mg | 6.00 mg | +300% |
| Iron, Fe | 1.54 mg | 0.950 mg | +62% |
| Magnesium, Mg | 22.0 mg | — | |
| Phosphorus, P | 197 mg | — | |
| Potassium, K | 326 mg | — | |
| Sodium, Na | 54.0 mg | 36.0 mg | +50% |
| Zinc, Zn | 3.60 mg | — | |
| Copper, Cu | 0.074 mg | — | |
| Manganese, Mn | 0.010 mg | — | |
| Selenium, Se | 24.5 ug | — | |
| Other Nutrients | |||
| Energy | 608 kj | 2130 kj | -71% |
| Ash | 0.980 g | 0.420 g | +133% |
| 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) | 11.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 11.0 ug | — | |
| Betaine | 13.0 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 36.0 ug | -100% |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | 121 IU | -100% |
| 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 K1 — Phylloquinone | 1.20 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) | 0.011 g | 0.028 g | -61% |
| SFA 12:0 (Lauric acid) | 0.011 g | 0.043 g | -74% |
| SFA 14:0 (Myristic acid) | 0.182 g | 1.71 g | -89% |
| SFA 15:0 (Pentadecanoic acid) | — | 0.312 g | |
| SFA 16:0 (Palmitic acid) | 1.59 g | 12.4 g | -87% |
| SFA 17:0 (Margaric acid) | — | 0.625 g | |
| SFA 18:0 (Stearic acid) | 0.724 g | 7.39 g | -90% |
| SFA 20:0 (Arachidic acid) | — | 0.092 g | |
| SFA 22:0 (Behenic acid) | — | 0.041 g | |
| SFA 24:0 (Lignoceric acid) | — | 0.007 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0.482 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.251 g | 1.72 g | -85% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.21 g | 19.2 g | -88% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 17.1 g | |
| MUFA 18:1 t n-7 (Omega-7, Vaccenic acid — trans) | — | 1.70 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.006 g | 0.067 g | -91% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.234 g | 1.42 g | -84% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.143 g | 1.02 g | -86% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 0.372 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.068 g | 0.288 g | -76% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.191 g | |
| 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) | — | 0.007 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0.007 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.023 g | 0.021 g | +10% |
| 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 g | 0.043 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | — | 2.02 g | |
| TFA 18:1 t | — | 2.02 g | |
| TFA 18:2 t not further defined | — | 0.648 g | |
| Fatty acids, total trans-polyenoic | — | 0.745 g | |
| Tryptophan (EAA) | 0.139 g | — | |
| Threonine (EAA) | 0.848 g | — | |
| Isoleucine (EAA, BCAA) | 0.965 g | — | |
| Leucine (EAA, BCAA) | 1.69 g | — | |
| Lysine (EAA) | 1.79 g | — | |
| Methionine (EAA) | 0.553 g | — | |
| Cystine (conditionally essential) | 0.274 g | — | |
| Phenylalanine (EAA) | 0.838 g | — | |
| Tyrosine (conditionally essential) | 0.676 g | — | |
| Valine (EAA, BCAA) | 1.05 g | — | |
| Arginine (conditionally essential) | 1.37 g | — | |
| Histidine (EAA) | 0.677 g | — | |
| Alanine | 1.29 g | — | |
| Aspartic acid | 1.93 g | — | |
| Glutamic acid | 3.19 g | — | |
| Glycine (conditionally essential) | 1.29 g | — | |
| Proline (conditionally essential) | 1.01 g | — | |
| Serine | 0.836 g | — | |
| Hydroxyproline | 0.223 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, flank, steak, separable lean and fat, trimmed to 0" fat, select, raw nutrition facts Beef, Australian, imported, grass-fed, external fat, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca +300% in Beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, raw Vitamin A, RAE -100% in Beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, raw Protein +87% in Beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, raw Iron, Fe +62% in Beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, raw
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