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 264
Beef composite 203
Protein (g)
Beef 26.2
Beef composite 28.7
Carbs (g)
Beef 0
Beef composite 0
Fat (g)
Beef 17.7
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 26.2g per 100g.
Which has fewer calories?
Beef composite, separable lean only, trimmed to 1/8" fat, choice, cooked — 203 vs 264 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 | 264 kcal | 203 kcal | +30% |
| Macronutrients | |||
| Water | 56.0 g | 61.5 g | -9% |
| Protein | 26.2 g | 28.7 g | -9% |
| Total lipid (fat) | 17.7 g | 9.16 g | +93% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 6.93 g | 3.54 g | +96% |
| Fatty acids, total monounsaturated | 7.88 g | 4.06 g | +94% |
| Fatty acids, total trans | 1.04 g | 0.279 g | +273% |
| Cholesterol | 81.0 mg | 82.0 mg | -1% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.058 mg | 0.076 mg | -24% |
| Riboflavin (Vitamin B2) | 0.200 mg | 0.213 mg | -6% |
| Niacin (Vitamin B3) | 6.64 mg | 6.15 mg | +8% |
| Pantothenic acid (Vitamin B5) | 0.338 mg | 0.525 mg | -36% |
| Vitamin B-6 — Pyridoxine | 0.650 mg | 0.523 mg | +24% |
| Biotin (Vitamin B7) | 6.00 ug | 8.00 ug | -25% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 61.8 mg | 89.2 mg | -31% |
| Vitamin B-12 — Cobalamin | 1.88 ug | 1.99 ug | -6% |
| Vitamin A, RAE | — | 1.00 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.230 mg | 0.270 mg | -15% |
| Vitamin D (D2 + D3) | 0.100 ug | 0.100 ug | = |
| Minerals | |||
| Calcium, Ca | 14.0 mg | 11.0 mg | +27% |
| Iron, Fe | 2.48 mg | 2.49 mg | = |
| Magnesium, Mg | 20.0 mg | 22.0 mg | -9% |
| Phosphorus, P | 216 mg | 197 mg | +10% |
| Potassium, K | 265 mg | 298 mg | -11% |
| Sodium, Na | 52.0 mg | 53.0 mg | -2% |
| Zinc, Zn | 4.16 mg | 5.84 mg | -29% |
| Copper, Cu | 0.067 mg | 0.085 mg | -21% |
| Manganese, Mn | 0.003 mg | 0.032 mg | -91% |
| Selenium, Se | 24.8 ug | 33.1 ug | -25% |
| Other Nutrients | |||
| Energy | 1104 kj | 850 kj | +30% |
| Ash | 1.06 g | 1.08 g | -2% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 6.00 ug | 8.00 ug | -25% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 6.00 ug | 8.00 ug | -25% |
| Betaine | 8.80 mg | 13.7 mg | -36% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | — | 1.00 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | — | 2.00 IU | |
| 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) | 5.00 IU | 3.00 IU | +67% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.100 ug | 0.100 ug | = |
| Vitamin K1 — Phylloquinone | 1.60 ug | 1.50 ug | +7% |
| 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) | 0.013 g | 0.006 g | +117% |
| SFA 14:0 (Myristic acid) | 0.483 g | 0.233 g | +107% |
| SFA 15:0 (Pentadecanoic acid) | 0.076 g | 0.026 g | +192% |
| SFA 16:0 (Palmitic acid) | 3.84 g | 2.03 g | +89% |
| SFA 17:0 (Margaric acid) | 0.195 g | 0.067 g | +191% |
| SFA 18:0 (Stearic acid) | 2.29 g | 1.16 g | +96% |
| SFA 20:0 (Arachidic acid) | 0.012 g | 0.002 g | +500% |
| SFA 24:0 (Lignoceric acid) | 0.004 g | 0.006 g | -33% |
| MUFA 14:1 (Myristoleic acid) | 0.124 g | 0.030 g | +313% |
| MUFA 15:1 (Pentadecenoic acid) | — | 0.014 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.609 g | 0.302 g | +102% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.560 g | 0.162 g | +246% |
| MUFA 17:1 (Heptadecenoic acid) | 0.146 g | 0.049 g | +198% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 6.97 g | 3.66 g | +91% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 6.07 g | 1.98 g | +206% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.039 g | 0.009 g | +333% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.813 g | 0.455 g | +79% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.695 g | 0.358 g | +94% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.516 g | 0.213 g | +142% |
| PUFA 18:2 CLAs | 0.085 g | 0.019 g | +347% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.027 g | 0.020 g | +35% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.027 g | 0.009 g | +200% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.005 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.020 g | 0.009 g | +122% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.020 g | 0.009 g | +122% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.051 g | 0.054 g | -6% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.002 g | 0.003 g | -33% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.012 g | 0.010 g | +20% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0.001 g | -100% |
| Fatty acids, total trans-monoenoic | 0.946 g | 0.266 g | +256% |
| TFA 16:1 t | 0.048 g | 0.007 g | +586% |
| TFA 18:1 t | 0.897 g | 0.259 g | +246% |
| TFA 18:2 t not further defined | 0.094 g | 0.013 g | +623% |
| Fatty acids, total trans-polyenoic | 0.094 g | 0.013 g | +623% |
| Tryptophan (EAA) | 0.293 g | 0.252 g | +16% |
| Threonine (EAA) | 1.23 g | 1.25 g | -2% |
| Isoleucine (EAA, BCAA) | 1.22 g | 1.34 g | -9% |
| Leucine (EAA, BCAA) | 2.26 g | 2.40 g | -6% |
| Lysine (EAA) | 2.51 g | 2.60 g | -4% |
| Methionine (EAA) | 0.708 g | 0.766 g | -8% |
| Cystine (conditionally essential) | 0.267 g | 0.339 g | -21% |
| Phenylalanine (EAA) | 1.05 g | 1.16 g | -9% |
| Tyrosine (conditionally essential) | 0.976 g | 0.998 g | -2% |
| Valine (EAA, BCAA) | 1.31 g | 1.45 g | -9% |
| Arginine (conditionally essential) | 1.78 g | 1.91 g | -7% |
| Histidine (EAA) | 0.981 g | 0.990 g | -1% |
| Alanine | 1.62 g | 1.76 g | -8% |
| Aspartic acid | 2.55 g | 2.72 g | -6% |
| Glutamic acid | 4.28 g | 4.54 g | -6% |
| Glycine (conditionally essential) | 1.29 g | 1.55 g | -17% |
| Proline (conditionally essential) | 1.17 g | 1.32 g | -11% |
| Serine | 1.08 g | 1.16 g | -7% |
| Hydroxyproline | 0.179 g | 0.235 g | -24% |
| 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-on, separable lean and fat, trimmed to 1/8" 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
Manganese, Mn -91% in Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled Pantothenic acid (Vitamin B5) -36% in Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled Choline, total -31% in Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled Zinc, Zn -29% in Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled
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