Beef vs Beef
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled is higher in more vitamins & minerals
Calories (kcal)
Beef 247
Beef 509
Protein (g)
Beef 26.9
Beef 11.3
Carbs (g)
Beef 0
Beef 0.390
Fat (g)
Beef 15.4
Beef 51.4
Fiber (g)
Beef 0
Beef 0
Quick answers
Which has more protein?
Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled — 26.9g vs 11.3g per 100g.
Which has fewer calories?
Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled — 247 vs 509 kcal per 100g.
Which is more nutrient-dense?
Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled 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 | 247 kcal | 509 kcal | -51% |
| Macronutrients | |||
| Water | 57.7 g | 36.5 g | +58% |
| Protein | 26.9 g | 11.3 g | +138% |
| Total lipid (fat) | 15.4 g | 51.4 g | -70% |
| Carbohydrate, by difference | 0 g | 0.390 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 6.06 g | 22.6 g | -73% |
| Fatty acids, total monounsaturated | 6.82 g | 21.4 g | -68% |
| Fatty acids, total trans | 0.931 g | 2.76 g | -66% |
| Cholesterol | 81.0 mg | 66.0 mg | +23% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.062 mg | — | |
| Riboflavin (Vitamin B2) | 0.214 mg | — | |
| Niacin (Vitamin B3) | 6.51 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.375 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.663 mg | — | |
| Biotin (Vitamin B7) | 7.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 61.1 mg | — | |
| Vitamin B-12 — Cobalamin | 2.00 ug | — | |
| Vitamin A, RAE | 8.00 ug | 36.0 ug | -78% |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.200 mg | — | |
| Vitamin D (D2 + D3) | 0.100 ug | — | |
| Minerals | |||
| Calcium, Ca | 14.0 mg | 6.00 mg | +133% |
| Iron, Fe | 2.51 mg | 0.950 mg | +164% |
| Magnesium, Mg | 21.0 mg | — | |
| Phosphorus, P | 223 mg | — | |
| Potassium, K | 282 mg | — | |
| Sodium, Na | 50.0 mg | 36.0 mg | +39% |
| Zinc, Zn | 4.31 mg | — | |
| Copper, Cu | 0.064 mg | — | |
| Manganese, Mn | 0.004 mg | — | |
| Selenium, Se | 25.9 ug | — | |
| Other Nutrients | |||
| Energy | 1032 kj | 2130 kj | -52% |
| Ash | 1.08 g | 0.420 g | +157% |
| 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) | 7.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 7.00 ug | — | |
| Betaine | 8.40 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 8.00 ug | 36.0 ug | -78% |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 25.0 IU | 121 IU | -79% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 5.00 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.100 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) | 0.010 g | 0.028 g | -64% |
| SFA 12:0 (Lauric acid) | 0.011 g | 0.043 g | -74% |
| SFA 14:0 (Myristic acid) | 0.419 g | 1.71 g | -75% |
| SFA 15:0 (Pentadecanoic acid) | 0.059 g | 0.312 g | -81% |
| SFA 16:0 (Palmitic acid) | 3.33 g | 12.4 g | -73% |
| SFA 17:0 (Margaric acid) | 0.172 g | 0.625 g | -72% |
| SFA 18:0 (Stearic acid) | 2.04 g | 7.39 g | -72% |
| SFA 20:0 (Arachidic acid) | 0.010 g | 0.092 g | -89% |
| SFA 22:0 (Behenic acid) | — | 0.041 g | |
| SFA 24:0 (Lignoceric acid) | 0.004 g | 0.007 g | -43% |
| MUFA 14:1 (Myristoleic acid) | 0.108 g | 0.482 g | -78% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.520 g | 1.72 g | -70% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.477 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.128 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 6.03 g | 19.2 g | -69% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 5.22 g | 17.1 g | -70% |
| MUFA 18:1 t n-7 (Omega-7, Vaccenic acid — trans) | — | 1.70 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.036 g | 0.067 g | -46% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.738 g | 1.42 g | -48% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.623 g | 1.02 g | -39% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.465 g | 0.372 g | +25% |
| PUFA 18:2 CLAs | 0.076 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.025 g | 0.288 g | -91% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.025 g | 0.191 g | -87% |
| PUFA 18:3i | — | 0.097 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.022 g | -100% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.004 g | 0.007 g | -43% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.018 g | 0.007 g | +157% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.018 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.052 g | 0.021 g | +148% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.003 g | 0.011 g | -73% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.013 g | 0.043 g | -70% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 0.849 g | 2.02 g | -58% |
| TFA 16:1 t | 0.043 g | — | |
| TFA 18:1 t | 0.806 g | 2.02 g | -60% |
| TFA 18:2 t not further defined | 0.082 g | 0.648 g | -87% |
| Fatty acids, total trans-polyenoic | 0.082 g | 0.745 g | -89% |
| Tryptophan (EAA) | 0.302 g | — | |
| Threonine (EAA) | 1.29 g | — | |
| Isoleucine (EAA, BCAA) | 1.28 g | — | |
| Leucine (EAA, BCAA) | 2.38 g | — | |
| Lysine (EAA) | 2.66 g | — | |
| Methionine (EAA) | 0.744 g | — | |
| Cystine (conditionally essential) | 0.282 g | — | |
| Phenylalanine (EAA) | 1.10 g | — | |
| Tyrosine (conditionally essential) | 1.03 g | — | |
| Valine (EAA, BCAA) | 1.37 g | — | |
| Arginine (conditionally essential) | 1.88 g | — | |
| Histidine (EAA) | 1.05 g | — | |
| Alanine | 1.69 g | — | |
| Aspartic acid | 2.69 g | — | |
| Glutamic acid | 4.50 g | — | |
| Glycine (conditionally essential) | 1.33 g | — | |
| Proline (conditionally essential) | 1.24 g | — | |
| Serine | 1.14 g | — | |
| Hydroxyproline | 0.184 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 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, select, cooked, grilled nutrition facts Beef, Australian, imported, grass-fed, external fat, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Iron, Fe +164% in Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled Protein +138% in Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled Calcium, Ca +133% in Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled Vitamin A, RAE -78% in Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled
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