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, raw is higher in more vitamins & minerals
Calories (kcal)
Beef 191
Beef 509
Protein (g)
Beef 21.5
Beef 11.3
Carbs (g)
Beef 0
Beef 0.390
Fat (g)
Beef 11.6
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, raw — 21.5g 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, raw — 191 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, raw 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 | 191 kcal | 509 kcal | -62% |
| Macronutrients | |||
| Water | 66.3 g | 36.5 g | +82% |
| Protein | 21.5 g | 11.3 g | +90% |
| Total lipid (fat) | 11.6 g | 51.4 g | -77% |
| Carbohydrate, by difference | 0 g | 0.390 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 5.20 g | 22.6 g | -77% |
| Fatty acids, total monounsaturated | 5.83 g | 21.4 g | -73% |
| Fatty acids, total trans | 0.760 g | 2.76 g | -72% |
| Cholesterol | 64.0 mg | 66.0 mg | -3% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.056 mg | — | |
| Riboflavin (Vitamin B2) | 0.197 mg | — | |
| Niacin (Vitamin B3) | 5.88 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.370 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.523 mg | — | |
| Biotin (Vitamin B7) | 3.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 57.6 mg | — | |
| Vitamin B-12 — Cobalamin | 1.78 ug | — | |
| Vitamin A, RAE | 4.00 ug | 36.0 ug | -89% |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.190 mg | — | |
| Vitamin D (D2 + D3) | 0.100 ug | — | |
| Minerals | |||
| Calcium, Ca | 15.0 mg | 6.00 mg | +150% |
| Iron, Fe | 1.71 mg | 0.950 mg | +80% |
| Magnesium, Mg | 11.0 mg | — | |
| Phosphorus, P | 191 mg | — | |
| Potassium, K | 258 mg | — | |
| Sodium, Na | 45.0 mg | 36.0 mg | +25% |
| Zinc, Zn | 3.24 mg | — | |
| Copper, Cu | 0.041 mg | — | |
| Manganese, Mn | 0.002 mg | — | |
| Selenium, Se | 20.0 ug | — | |
| Other Nutrients | |||
| Energy | 799 kj | 2130 kj | -62% |
| Ash | 0.970 g | 0.420 g | +131% |
| 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) | 3.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 3.00 ug | — | |
| Betaine | 9.30 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 4.00 ug | 36.0 ug | -89% |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 14.0 IU | 121 IU | -88% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 4.00 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.100 ug | — | |
| Vitamin K1 — Phylloquinone | 1.50 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) | 0.009 g | 0.028 g | -68% |
| SFA 12:0 (Lauric acid) | 0.010 g | 0.043 g | -77% |
| SFA 14:0 (Myristic acid) | 0.359 g | 1.71 g | -79% |
| SFA 15:0 (Pentadecanoic acid) | 0.064 g | 0.312 g | -79% |
| SFA 16:0 (Palmitic acid) | 2.89 g | 12.4 g | -77% |
| SFA 17:0 (Margaric acid) | 0.146 g | 0.625 g | -77% |
| SFA 18:0 (Stearic acid) | 1.71 g | 7.39 g | -77% |
| SFA 20:0 (Arachidic acid) | 0.009 g | 0.092 g | -90% |
| SFA 22:0 (Behenic acid) | — | 0.041 g | |
| SFA 24:0 (Lignoceric acid) | 0.005 g | 0.007 g | -29% |
| MUFA 14:1 (Myristoleic acid) | 0.089 g | 0.482 g | -82% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.452 g | 1.72 g | -74% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.414 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.107 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 5.15 g | 19.2 g | -73% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 4.51 g | 17.1 g | -74% |
| MUFA 18:1 t n-7 (Omega-7, Vaccenic acid — trans) | — | 1.70 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.029 g | 0.067 g | -57% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.636 g | 1.42 g | -55% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.541 g | 1.02 g | -47% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.393 g | 0.372 g | +6% |
| PUFA 18:2 CLAs | 0.069 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.021 g | 0.288 g | -93% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.021 g | 0.191 g | -89% |
| 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) | 0.017 g | 0.007 g | +143% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.017 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.040 g | 0.021 g | +90% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.002 g | 0.011 g | -82% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.010 g | 0.043 g | -77% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 0.682 g | 2.02 g | -66% |
| TFA 16:1 t | 0.038 g | — | |
| TFA 18:1 t | 0.644 g | 2.02 g | -68% |
| TFA 18:2 t not further defined | 0.079 g | 0.648 g | -88% |
| Fatty acids, total trans-polyenoic | 0.079 g | 0.745 g | -89% |
| Tryptophan (EAA) | 0.241 g | — | |
| Threonine (EAA) | 1.03 g | — | |
| Isoleucine (EAA, BCAA) | 1.02 g | — | |
| Leucine (EAA, BCAA) | 1.91 g | — | |
| Lysine (EAA) | 2.13 g | — | |
| Methionine (EAA) | 0.595 g | — | |
| Cystine (conditionally essential) | 0.226 g | — | |
| Phenylalanine (EAA) | 0.879 g | — | |
| Tyrosine (conditionally essential) | 0.826 g | — | |
| Valine (EAA, BCAA) | 1.09 g | — | |
| Arginine (conditionally essential) | 1.51 g | — | |
| Histidine (EAA) | 0.843 g | — | |
| Alanine | 1.36 g | — | |
| Aspartic acid | 2.15 g | — | |
| Glutamic acid | 3.60 g | — | |
| Glycine (conditionally essential) | 1.07 g | — | |
| Proline (conditionally essential) | 0.994 g | — | |
| Serine | 0.913 g | — | |
| Hydroxyproline | 0.147 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, raw nutrition facts Beef, Australian, imported, grass-fed, external fat, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca +150% in Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, select, raw Protein +90% in Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, select, raw Vitamin A, RAE -89% in Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, select, raw Iron, Fe +80% in Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, select, raw
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