Is Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled healthier than Beef composite, separable lean only, trimmed to 1/8" fat, choice, cooked?

Based on vitamin and mineral density, Beef composite, separable lean only, trimmed to 1/8" fat, choice, cooked scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

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 223

Beef composite 203

Protein (g)

Beef 28.6

Beef composite 28.7

Carbs (g)

Beef 0

Beef composite 0

Fat (g)

Beef 11.1

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 28.6g per 100g.

Which has fewer calories?

Beef composite, separable lean only, trimmed to 1/8" fat, choice, cooked — 203 vs 223 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	223 kcal	203 kcal	+10%
Macronutrients
Water	60.0 g	61.5 g	-2%
Protein	28.6 g	28.7 g	-1%
Total lipid (fat)	11.1 g	9.16 g	+22%
Carbohydrate, by difference	0 g	0 g	=
Fiber, total dietary	0 g	0 g	=
Fats & Fatty Acids
Fatty acids, total saturated	4.53 g	3.54 g	+28%
Fatty acids, total monounsaturated	5.08 g	4.06 g	+25%
Fatty acids, total trans	0.626 g	0.279 g	+124%
Cholesterol	81.0 mg	82.0 mg	-1%
Vitamins
Vitamin C, total ascorbic acid	0 mg	0 mg	=
Thiamin (Vitamin B1)	0.064 mg	0.076 mg	-16%
Riboflavin (Vitamin B2)	0.410 mg	0.213 mg	+92%
Niacin (Vitamin B3)	5.81 mg	6.15 mg	-5%
Pantothenic acid (Vitamin B5)	0.369 mg	0.525 mg	-30%
Vitamin B-6 — Pyridoxine	0.712 mg	0.523 mg	+36%
Biotin (Vitamin B7)	7.00 ug	8.00 ug	-12%
Folate, total (Vitamin B9)	0 ug	0 ug	=
Choline, total	67.4 mg	89.2 mg	-24%
Vitamin B-12 — Cobalamin	4.25 ug	1.99 ug	+114%
Vitamin A, RAE	7.00 ug	1.00 ug	+600%
Carotene, beta	0 ug	0 ug	=
Carotene, alpha	0 ug	0 ug	=
Vitamin E (alpha-tocopherol)	0.140 mg	0.270 mg	-48%
Vitamin D (D2 + D3)	0.100 ug	0.100 ug	=
Minerals
Calcium, Ca	14.0 mg	11.0 mg	+27%
Iron, Fe	3.41 mg	2.49 mg	+37%
Magnesium, Mg	19.0 mg	22.0 mg	-14%
Phosphorus, P	265 mg	197 mg	+35%
Potassium, K	366 mg	298 mg	+23%
Sodium, Na	59.0 mg	53.0 mg	+11%
Zinc, Zn	4.66 mg	5.84 mg	-20%
Copper, Cu	0.090 mg	0.085 mg	+6%
Manganese, Mn	0.010 mg	0.032 mg	-69%
Selenium, Se	25.9 ug	33.1 ug	-22%
Other Nutrients
Energy	931 kj	850 kj	+10%
Ash	1.12 g	1.08 g	+4%
Total Sugars	0 g	0 g	=
Folic acid (Vitamin B9 — synthetic)	7.00 ug	8.00 ug	-12%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	7.00 ug	8.00 ug	-12%
Betaine	9.70 mg	13.7 mg	-29%
Vitamin B-12, added	0 ug	0 ug	=
Retinol	7.00 ug	1.00 ug	+600%
Beta-carotene (Provitamin A)	0 ug	0 ug	=
Vitamin A, IU	22.0 IU	2.00 IU	+1000%
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	0 mg	=
Vitamin E — Gamma-Tocopherol (γ-Tocopherol)	0 mg	0 mg	=
Vitamin E — Delta-Tocopherol (δ-Tocopherol)	0 mg	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	1.60 ug	1.50 ug	+7%
Vitamin K (Dihydrophylloquinone — K1 reduced form)	0 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)	0.012 g	0.004 g	+200%
SFA 12:0 (Lauric acid)	0.009 g	0.006 g	+50%
SFA 14:0 (Myristic acid)	0.318 g	0.233 g	+36%
SFA 15:0 (Pentadecanoic acid)	0.051 g	0.026 g	+96%
SFA 16:0 (Palmitic acid)	2.58 g	2.03 g	+27%
SFA 17:0 (Margaric acid)	0.128 g	0.067 g	+91%
SFA 18:0 (Stearic acid)	1.42 g	1.16 g	+22%
SFA 20:0 (Arachidic acid)	0.010 g	0.002 g	+400%
SFA 24:0 (Lignoceric acid)	0.002 g	0.006 g	-67%
MUFA 14:1 (Myristoleic acid)	—	0.030 g
MUFA 15:1 (Pentadecenoic acid)	—	0.014 g
MUFA 16:1 (Omega-7, Palmitoleic acid)	0.387 g	0.302 g	+28%
MUFA 16:1 c (Omega-7, Palmitoleic acid — cis)	0.353 g	0.162 g	+118%
MUFA 17:1 (Heptadecenoic acid)	0.095 g	0.049 g	+94%
MUFA 18:1 (Omega-9, Oleic acid family)	4.57 g	3.66 g	+25%
MUFA 18:1 c (Omega-9, Oleic acid — cis)	4.04 g	1.98 g	+104%
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	0.030 g	0.009 g	+233%
MUFA 22:1 (Omega-9, Erucic acid family)	0 g	0 g	=
Fatty acids, total polyunsaturated	0.578 g	0.455 g	+27%
PUFA 18:2 (Omega-6, Linoleic acid)	0.478 g	0.358 g	+34%
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid)	0.359 g	0.213 g	+69%
PUFA 18:2 CLAs	0.059 g	0.019 g	+211%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.019 g	0.020 g	-5%
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid)	0.019 g	0.009 g	+111%
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid)	0 g	0 g	=
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid)	0.004 g	0 g
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid)	0.018 g	0.009 g	+100%
PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid)	0.018 g	0.009 g	+100%
PUFA 20:4 (Omega-6, Arachidonic acid family)	0.046 g	0.054 g	-15%
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid)	0.003 g	0.003 g	=
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid)	0.011 g	0.010 g	+10%
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid)	0 g	0.001 g	-100%
Fatty acids, total trans-monoenoic	0.567 g	0.266 g	+113%
TFA 16:1 t	0.034 g	0.007 g	+386%
TFA 18:1 t	0.532 g	0.259 g	+105%
TFA 18:2 t not further defined	0.060 g	0.013 g	+362%
Fatty acids, total trans-polyenoic	0.060 g	0.013 g	+362%
Tryptophan (EAA)	0.320 g	0.252 g	+27%
Threonine (EAA)	1.35 g	1.25 g	+7%
Isoleucine (EAA, BCAA)	1.33 g	1.34 g	-1%
Leucine (EAA, BCAA)	2.46 g	2.40 g	+3%
Lysine (EAA)	2.74 g	2.60 g	+5%
Methionine (EAA)	0.773 g	0.766 g	+1%
Cystine (conditionally essential)	0.291 g	0.339 g	-14%
Phenylalanine (EAA)	1.15 g	1.16 g	-1%
Tyrosine (conditionally essential)	1.07 g	0.998 g	+7%
Valine (EAA, BCAA)	1.43 g	1.45 g	-1%
Arginine (conditionally essential)	1.95 g	1.91 g	+2%
Histidine (EAA)	1.07 g	0.990 g	+8%
Alanine	1.77 g	1.76 g	+1%
Aspartic acid	2.78 g	2.72 g	+2%
Glutamic acid	4.67 g	4.54 g	+3%
Glycine (conditionally essential)	1.41 g	1.55 g	-9%
Proline (conditionally essential)	1.28 g	1.32 g	-3%
Serine	1.18 g	1.16 g	+1%
Hydroxyproline	0.197 g	0.235 g	-16%
Alcohol, ethyl	0 g	0 g	=
Caffeine	0 mg	0 mg	=
Theobromine	0 mg	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, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled nutrition facts Beef composite, separable lean only, trimmed to 1/8" fat, choice, cooked nutrition facts Compare other foods →

Dig deeper — biggest differences

Vitamin A, RAE +600% in Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled Vitamin B-12 — Cobalamin +114% in Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled Riboflavin (Vitamin B2) +92% in Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled Manganese, Mn -69% in Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled

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