Beef vs Beef
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beef, ground, 70% lean meat / 30% fat, raw is higher in more vitamins & minerals
Calories (kcal)
Beef 332
Beef 151
Protein (g)
Beef 14.4
Beef 20.5
Carbs (g)
Beef 0
Beef 0.010
Fat (g)
Beef 30.0
Beef 7.63
Fiber (g)
Beef 0
Beef 0
Quick answers
Which has more protein?
Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw — 20.5g vs 14.4g per 100g.
Which has fewer calories?
Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw — 151 vs 332 kcal per 100g.
Which is more nutrient-dense?
Beef, ground, 70% lean meat / 30% fat, 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 | 332 kcal | 151 kcal | +120% |
| Macronutrients | |||
| Water | 54.3 g | 71.2 g | -24% |
| Protein | 14.4 g | 20.5 g | -30% |
| Total lipid (fat) | 30.0 g | 7.63 g | +293% |
| Carbohydrate, by difference | 0 g | 0.010 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 11.8 g | 3.39 g | +246% |
| Fatty acids, total monounsaturated | 14.2 g | 3.05 g | +365% |
| Fatty acids, total trans | 1.82 g | 0.347 g | +424% |
| Cholesterol | 78.0 mg | 50.0 mg | +56% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.044 mg | — | |
| Riboflavin (Vitamin B2) | 0.151 mg | — | |
| Niacin (Vitamin B3) | 3.38 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.395 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.278 mg | — | |
| Biotin (Vitamin B7) | 9.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 46.8 mg | — | |
| Vitamin B-12 — Cobalamin | 2.07 ug | — | |
| Vitamin A, RAE | 4.00 ug | 1.00 ug | +300% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.170 mg | — | |
| Vitamin D (D2 + D3) | 0.100 ug | — | |
| Minerals | |||
| Calcium, Ca | 24.0 mg | 4.00 mg | +500% |
| Iron, Fe | 1.64 mg | 2.21 mg | -26% |
| Magnesium, Mg | 14.0 mg | — | |
| Phosphorus, P | 132 mg | — | |
| Potassium, K | 218 mg | — | |
| Sodium, Na | 66.0 mg | 62.0 mg | +6% |
| Zinc, Zn | 3.57 mg | — | |
| Copper, Cu | 0.050 mg | — | |
| Manganese, Mn | 0.009 mg | — | |
| Selenium, Se | 13.5 ug | — | |
| Other Nutrients | |||
| Energy | 1389 kj | 631 kj | +120% |
| Ash | 0.700 g | 1.06 g | -34% |
| 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) | 9.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 9.00 ug | — | |
| Betaine | 8.50 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 4.00 ug | 1.00 ug | +300% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 14.0 IU | 4.00 IU | +250% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 3.00 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.100 ug | — | |
| Vitamin K1 — Phylloquinone | 2.90 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 | 0.006 g | -100% |
| SFA 12:0 (Lauric acid) | 0.020 g | 0.006 g | +233% |
| SFA 14:0 (Myristic acid) | 0.918 g | 0.206 g | +346% |
| SFA 15:0 (Pentadecanoic acid) | 0.146 g | 0.048 g | +204% |
| SFA 16:0 (Palmitic acid) | 6.46 g | 1.80 g | +260% |
| SFA 17:0 (Margaric acid) | 0.344 g | 0.102 g | +237% |
| SFA 18:0 (Stearic acid) | 3.45 g | 1.21 g | +185% |
| SFA 20:0 (Arachidic acid) | 0.022 g | 0.013 g | +69% |
| SFA 22:0 (Behenic acid) | — | 0.006 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.255 g | 0.041 g | +522% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 1.11 g | 0.206 g | +436% |
| MUFA 17:1 (Heptadecenoic acid) | 0.258 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 11.5 g | 2.79 g | +313% |
| MUFA 18:1 t n-7 (Omega-7, Vaccenic acid — trans) | — | 0.057 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.101 g | 0.011 g | +818% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.697 g | 0.420 g | +66% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.577 g | 0.247 g | +134% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.084 g | 0.063 g | +33% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.065 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.019 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) | 0.035 g | 0.055 g | -36% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0.019 g | -100% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0.035 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 1.82 g | — | |
| TFA 18:1 t | 1.82 g | — | |
| Tryptophan (EAA) | 0.073 g | 0.231 g | -68% |
| Threonine (EAA) | 0.555 g | 0.912 g | -39% |
| Isoleucine (EAA, BCAA) | 0.634 g | 0.882 g | -28% |
| Leucine (EAA, BCAA) | 1.12 g | 1.67 g | -33% |
| Lysine (EAA) | 1.19 g | 1.81 g | -34% |
| Methionine (EAA) | 0.369 g | 0.588 g | -37% |
| Cystine (conditionally essential) | 0.148 g | 0.214 g | -31% |
| Phenylalanine (EAA) | 0.559 g | 0.786 g | -29% |
| Tyrosine (conditionally essential) | 0.441 g | 0.715 g | -38% |
| Valine (EAA, BCAA) | 0.705 g | 0.932 g | -24% |
| Arginine (conditionally essential) | 0.933 g | 1.36 g | -31% |
| Histidine (EAA) | 0.466 g | 0.665 g | -30% |
| Alanine | 0.898 g | 1.16 g | -23% |
| Aspartic acid | 1.29 g | 1.86 g | -30% |
| Glutamic acid | 2.15 g | 3.28 g | -34% |
| Glycine (conditionally essential) | 0.973 g | 0.897 g | +8% |
| Proline (conditionally essential) | 0.731 g | 0.829 g | -12% |
| Serine | 0.574 g | 0.792 g | -28% |
| Hydroxyproline | 0.272 g | 0.102 g | +167% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 2.40 mg | — | |
| Choline from phosphatidylcholine | 36.0 mg | — | |
| Choline from phosphocholine | 0.500 mg | — | |
| Choline from sphingomyelin | 5.10 mg | — | |
| Free Choline | 2.60 mg | — | |
| Total Choline | 47.0 mg | — | |
| Purines | |||
| Purine, adenine | 15.1 mg | — | |
| Purine, guanine | 18.2 mg | — | |
| Purine, hypoxanthine | 78.7 mg | — | |
| Purine, uric acid | 0.800 mg | — | |
| Purine, xanthine | 21.3 mg | — | |
| Purines, total | 133 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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