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 332
Beef composite 203
Protein (g)
Beef 14.4
Beef composite 28.7
Carbs (g)
Beef 0
Beef composite 0
Fat (g)
Beef 30.0
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 14.4g per 100g.
Which has fewer calories?
Beef composite, separable lean only, trimmed to 1/8" fat, choice, cooked — 203 vs 332 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 | 332 kcal | 203 kcal | +64% |
| Macronutrients | |||
| Water | 54.3 g | 61.5 g | -12% |
| Protein | 14.4 g | 28.7 g | -50% |
| Total lipid (fat) | 30.0 g | 9.16 g | +228% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 11.8 g | 3.54 g | +232% |
| Fatty acids, total monounsaturated | 14.2 g | 4.06 g | +249% |
| Fatty acids, total trans | 1.82 g | 0.279 g | +552% |
| Cholesterol | 78.0 mg | 82.0 mg | -5% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.044 mg | 0.076 mg | -42% |
| Riboflavin (Vitamin B2) | 0.151 mg | 0.213 mg | -29% |
| Niacin (Vitamin B3) | 3.38 mg | 6.15 mg | -45% |
| Pantothenic acid (Vitamin B5) | 0.395 mg | 0.525 mg | -25% |
| Vitamin B-6 — Pyridoxine | 0.278 mg | 0.523 mg | -47% |
| Biotin (Vitamin B7) | 9.00 ug | 8.00 ug | +13% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 46.8 mg | 89.2 mg | -48% |
| Vitamin B-12 — Cobalamin | 2.07 ug | 1.99 ug | +4% |
| 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 | 0.270 mg | -37% |
| Vitamin D (D2 + D3) | 0.100 ug | 0.100 ug | = |
| Minerals | |||
| Calcium, Ca | 24.0 mg | 11.0 mg | +118% |
| Iron, Fe | 1.64 mg | 2.49 mg | -34% |
| Magnesium, Mg | 14.0 mg | 22.0 mg | -36% |
| Phosphorus, P | 132 mg | 197 mg | -33% |
| Potassium, K | 218 mg | 298 mg | -27% |
| Sodium, Na | 66.0 mg | 53.0 mg | +25% |
| Zinc, Zn | 3.57 mg | 5.84 mg | -39% |
| Copper, Cu | 0.050 mg | 0.085 mg | -41% |
| Manganese, Mn | 0.009 mg | 0.032 mg | -72% |
| Selenium, Se | 13.5 ug | 33.1 ug | -59% |
| Other Nutrients | |||
| Energy | 1389 kj | 850 kj | +63% |
| Ash | 0.700 g | 1.08 g | -35% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 9.00 ug | 8.00 ug | +13% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 9.00 ug | 8.00 ug | +13% |
| Betaine | 8.50 mg | 13.7 mg | -38% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 4.00 ug | 1.00 ug | +300% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 14.0 IU | 2.00 IU | +600% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 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 | 3.00 IU | = |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.100 ug | 0.100 ug | = |
| Vitamin K1 — Phylloquinone | 2.90 ug | 1.50 ug | +93% |
| 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 | 0.004 g | -100% |
| SFA 12:0 (Lauric acid) | 0.020 g | 0.006 g | +233% |
| SFA 14:0 (Myristic acid) | 0.918 g | 0.233 g | +294% |
| SFA 15:0 (Pentadecanoic acid) | 0.146 g | 0.026 g | +462% |
| SFA 16:0 (Palmitic acid) | 6.46 g | 2.03 g | +219% |
| SFA 17:0 (Margaric acid) | 0.344 g | 0.067 g | +413% |
| SFA 18:0 (Stearic acid) | 3.45 g | 1.16 g | +196% |
| SFA 20:0 (Arachidic acid) | 0.022 g | 0.002 g | +1000% |
| SFA 24:0 (Lignoceric acid) | — | 0.006 g | |
| MUFA 14:1 (Myristoleic acid) | 0.255 g | 0.030 g | +750% |
| MUFA 15:1 (Pentadecenoic acid) | — | 0.014 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 1.11 g | 0.302 g | +266% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.162 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0.258 g | 0.049 g | +427% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 11.5 g | 3.66 g | +215% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 1.98 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.101 g | 0.009 g | +1022% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.697 g | 0.455 g | +53% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.577 g | 0.358 g | +61% |
| 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) | 0.084 g | 0.020 g | +320% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.065 g | 0.009 g | +622% |
| 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 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0.009 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | — | 0.009 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.035 g | 0.054 g | -35% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0.003 g | -100% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0.010 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0.001 g | -100% |
| Fatty acids, total trans-monoenoic | 1.82 g | 0.266 g | +584% |
| TFA 16:1 t | — | 0.007 g | |
| TFA 18:1 t | 1.82 g | 0.259 g | +603% |
| TFA 18:2 t not further defined | — | 0.013 g | |
| Fatty acids, total trans-polyenoic | — | 0.013 g | |
| Tryptophan (EAA) | 0.073 g | 0.252 g | -71% |
| Threonine (EAA) | 0.555 g | 1.25 g | -56% |
| Isoleucine (EAA, BCAA) | 0.634 g | 1.34 g | -53% |
| Leucine (EAA, BCAA) | 1.12 g | 2.40 g | -53% |
| Lysine (EAA) | 1.19 g | 2.60 g | -54% |
| Methionine (EAA) | 0.369 g | 0.766 g | -52% |
| Cystine (conditionally essential) | 0.148 g | 0.339 g | -56% |
| Phenylalanine (EAA) | 0.559 g | 1.16 g | -52% |
| Tyrosine (conditionally essential) | 0.441 g | 0.998 g | -56% |
| Valine (EAA, BCAA) | 0.705 g | 1.45 g | -51% |
| Arginine (conditionally essential) | 0.933 g | 1.91 g | -51% |
| Histidine (EAA) | 0.466 g | 0.990 g | -53% |
| Alanine | 0.898 g | 1.76 g | -49% |
| Aspartic acid | 1.29 g | 2.72 g | -53% |
| Glutamic acid | 2.15 g | 4.54 g | -53% |
| Glycine (conditionally essential) | 0.973 g | 1.55 g | -37% |
| Proline (conditionally essential) | 0.731 g | 1.32 g | -44% |
| Serine | 0.574 g | 1.16 g | -51% |
| Hydroxyproline | 0.272 g | 0.235 g | +16% |
| 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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