Beef vs Beef
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted is higher in more vitamins & minerals
Calories (kcal)
Beef 176
Beef 151
Protein (g)
Beef 27.7
Beef 20.5
Carbs (g)
Beef 0
Beef 0.010
Fat (g)
Beef 6.36
Beef 7.63
Fiber (g)
Beef —
Beef 0
Quick answers
Which has more protein?
Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted — 27.7g vs 20.5g per 100g.
Which has fewer calories?
Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw — 151 vs 176 kcal per 100g.
Which is more nutrient-dense?
Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted 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 | 176 kcal | 151 kcal | +17% |
| Macronutrients | |||
| Water | 65.7 g | 71.2 g | -8% |
| Protein | 27.7 g | 20.5 g | +35% |
| Total lipid (fat) | 6.36 g | 7.63 g | -17% |
| Carbohydrate, by difference | 0 g | 0.010 g | -100% |
| Fiber, total dietary | — | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.47 g | 3.39 g | -27% |
| Fatty acids, total monounsaturated | 2.26 g | 3.05 g | -26% |
| Fatty acids, total trans | 0.359 g | 0.347 g | +3% |
| Cholesterol | 85.0 mg | 50.0 mg | +70% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Riboflavin (Vitamin B2) | 0.400 mg | — | |
| Niacin (Vitamin B3) | 5.76 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.670 mg | — | |
| Vitamin B-12 — Cobalamin | 4.21 ug | — | |
| Vitamin A, RAE | — | 1.00 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 13.0 mg | 4.00 mg | +225% |
| Iron, Fe | 3.04 mg | 2.21 mg | +38% |
| Magnesium, Mg | 13.7 mg | — | |
| Phosphorus, P | 259 mg | — | |
| Potassium, K | 352 mg | — | |
| Sodium, Na | 54.0 mg | 62.0 mg | -13% |
| Zinc, Zn | 3.70 mg | — | |
| Copper, Cu | 0.097 mg | — | |
| Manganese, Mn | 0.008 mg | — | |
| Selenium, Se | 25.4 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 168 kcal | — | |
| Energy (Atwater Specific Factors) | 176 kcal | — | |
| Energy | 735 kj | 631 kj | +16% |
| Total fat (NLEA) | 5.56 g | — | |
| Ash | 1.22 g | 1.06 g | +15% |
| Total Sugars | — | 0 g | |
| Sucrose | — | 0 g | |
| Glucose | — | 0 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Retinol | — | 1.00 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 4.00 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 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) | 0.005 g | 0.006 g | -17% |
| SFA 12:0 (Lauric acid) | 0.006 g | 0.006 g | = |
| SFA 14:0 (Myristic acid) | 0.153 g | 0.206 g | -26% |
| SFA 15:0 (Pentadecanoic acid) | 0.030 g | 0.048 g | -38% |
| SFA 16:0 (Palmitic acid) | 1.34 g | 1.80 g | -25% |
| SFA 17:0 (Margaric acid) | 0.073 g | 0.102 g | -28% |
| SFA 18:0 (Stearic acid) | 0.850 g | 1.21 g | -30% |
| SFA 20:0 (Arachidic acid) | 0.005 g | 0.013 g | -62% |
| SFA 22:0 (Behenic acid) | — | 0.006 g | |
| SFA 24:0 (Lignoceric acid) | 0.006 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0.041 g | |
| MUFA 14:1 c | 0.031 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.206 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.141 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.047 g | — | |
| MUFA 17:1 c | 0.047 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 2.79 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 2.03 g | — | |
| MUFA 18:1 t n-7 (Omega-7, Vaccenic acid — trans) | — | 0.057 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.012 g | 0.011 g | +9% |
| MUFA 20:1 c | 0.012 g | — | |
| Fatty acids, total polyunsaturated | 0.472 g | 0.420 g | +12% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.247 g | |
| PUFA 18:2 c | 0.362 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.329 g | — | |
| PUFA 18:2 CLAs | 0.033 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.063 g | |
| PUFA 18:3 c | 0.012 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.012 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0.001 g | |
| PUFA 20:2 c | 0.002 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.002 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:3 c | 0.016 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.016 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.064 g | 0.055 g | +16% |
| PUFA 20:4c | 0.064 g | — | |
| PUFA 20:5c | 0.002 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.002 g | 0.019 g | -89% |
| PUFA 22:5 c | 0.011 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.011 g | 0.035 g | -69% |
| PUFA 22:6 c | 0.002 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.002 g | — | |
| Fatty acids, total trans-monoenoic | 0.326 g | — | |
| TFA 16:1 t | 0.022 g | — | |
| TFA 18:1 t | 0.303 g | — | |
| Fatty acids, total trans-dienoic | 0.034 g | — | |
| TFA 18:2 t not further defined | 0.034 g | — | |
| Tryptophan (EAA) | — | 0.231 g | |
| Threonine (EAA) | — | 0.912 g | |
| Isoleucine (EAA, BCAA) | — | 0.882 g | |
| Leucine (EAA, BCAA) | — | 1.67 g | |
| Lysine (EAA) | — | 1.81 g | |
| Methionine (EAA) | — | 0.588 g | |
| Cystine (conditionally essential) | — | 0.214 g | |
| Phenylalanine (EAA) | — | 0.786 g | |
| Tyrosine (conditionally essential) | — | 0.715 g | |
| Valine (EAA, BCAA) | — | 0.932 g | |
| Arginine (conditionally essential) | — | 1.36 g | |
| Histidine (EAA) | — | 0.665 g | |
| Alanine | — | 1.16 g | |
| Aspartic acid | — | 1.86 g | |
| Glutamic acid | — | 3.28 g | |
| Glycine (conditionally essential) | — | 0.897 g | |
| Proline (conditionally essential) | — | 0.829 g | |
| Serine | — | 0.792 g | |
| Hydroxyproline | — | 0.102 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted nutrition facts Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca +225% in Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted Iron, Fe +38% in Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted Protein +35% in Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted
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