Beef vs Beef composite
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled is higher in more vitamins & minerals
Calories (kcal)
Beef 198
Beef composite 203
Protein (g)
Beef 29.1
Beef composite 28.7
Carbs (g)
Beef 0
Beef composite 0
Fat (g)
Beef 9.11
Beef composite 9.16
Fiber (g)
Beef 0
Beef composite 0
Quick answers
Which has more protein?
Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled — 29.1g vs 28.7g per 100g.
Which has fewer calories?
Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled — 198 vs 203 kcal per 100g.
Which is more nutrient-dense?
Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, all grades, 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 composite | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 198 kcal | 203 kcal | -2% |
| Macronutrients | |||
| Water | 61.5 g | 61.5 g | = |
| Protein | 29.1 g | 28.7 g | +1% |
| Total lipid (fat) | 9.11 g | 9.16 g | -1% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.43 g | 3.54 g | -3% |
| Fatty acids, total monounsaturated | 3.98 g | 4.06 g | -2% |
| Fatty acids, total trans | 0.453 g | 0.279 g | +62% |
| Cholesterol | 80.0 mg | 82.0 mg | -2% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.062 mg | 0.076 mg | -18% |
| Riboflavin (Vitamin B2) | 0.221 mg | 0.213 mg | +4% |
| Niacin (Vitamin B3) | 7.32 mg | 6.15 mg | +19% |
| Pantothenic acid (Vitamin B5) | 0.348 mg | 0.525 mg | -34% |
| Vitamin B-6 — Pyridoxine | 0.719 mg | 0.523 mg | +37% |
| Biotin (Vitamin B7) | 7.00 ug | 8.00 ug | -12% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 68.0 mg | 89.2 mg | -24% |
| Vitamin B-12 — Cobalamin | 1.96 ug | 1.99 ug | -2% |
| Vitamin A, RAE | 2.00 ug | 1.00 ug | +100% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.220 mg | 0.270 mg | -19% |
| Vitamin D (D2 + D3) | 0.100 ug | 0.100 ug | = |
| Minerals | |||
| Calcium, Ca | 13.0 mg | 11.0 mg | +18% |
| Iron, Fe | 2.59 mg | 2.49 mg | +4% |
| Magnesium, Mg | 23.0 mg | 22.0 mg | +5% |
| Phosphorus, P | 229 mg | 197 mg | +16% |
| Potassium, K | 299 mg | 298 mg | = |
| Sodium, Na | 54.0 mg | 53.0 mg | +2% |
| Zinc, Zn | 4.71 mg | 5.84 mg | -19% |
| Copper, Cu | 0.074 mg | 0.085 mg | -13% |
| Manganese, Mn | 0.004 mg | 0.032 mg | -87% |
| Selenium, Se | 27.7 ug | 33.1 ug | -16% |
| Other Nutrients | |||
| Energy | 829 kj | 850 kj | -2% |
| Ash | 1.15 g | 1.08 g | +6% |
| 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 | 9.30 mg | 13.7 mg | -32% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 2.00 ug | 1.00 ug | +100% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 6.00 IU | 2.00 IU | +200% |
| 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) | 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% |
| 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) | 0.009 g | 0.004 g | +125% |
| SFA 12:0 (Lauric acid) | 0.008 g | 0.006 g | +33% |
| SFA 14:0 (Myristic acid) | 0.225 g | 0.233 g | -3% |
| SFA 15:0 (Pentadecanoic acid) | 0.032 g | 0.026 g | +23% |
| SFA 16:0 (Palmitic acid) | 1.98 g | 2.03 g | -2% |
| SFA 17:0 (Margaric acid) | 0.099 g | 0.067 g | +48% |
| SFA 18:0 (Stearic acid) | 1.07 g | 1.16 g | -8% |
| SFA 20:0 (Arachidic acid) | 0.004 g | 0.002 g | +100% |
| SFA 24:0 (Lignoceric acid) | 0.004 g | 0.006 g | -33% |
| MUFA 14:1 (Myristoleic acid) | 0.045 g | 0.030 g | +50% |
| MUFA 15:1 (Pentadecenoic acid) | — | 0.014 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.290 g | 0.302 g | -4% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.268 g | 0.162 g | +65% |
| MUFA 17:1 (Heptadecenoic acid) | 0.075 g | 0.049 g | +53% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.56 g | 3.66 g | -3% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 3.17 g | 1.98 g | +60% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.015 g | 0.009 g | +67% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.504 g | 0.455 g | +11% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.407 g | 0.358 g | +14% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.331 g | 0.213 g | +55% |
| PUFA 18:2 CLAs | 0.033 g | 0.019 g | +74% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.012 g | 0.020 g | -40% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.012 g | 0.009 g | +33% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.002 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.016 g | 0.009 g | +78% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.016 g | 0.009 g | +78% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.053 g | 0.054 g | -2% |
| 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 | 0.410 g | 0.266 g | +54% |
| TFA 16:1 t | 0.022 g | 0.007 g | +214% |
| TFA 18:1 t | 0.388 g | 0.259 g | +50% |
| TFA 18:2 t not further defined | 0.043 g | 0.013 g | +231% |
| Fatty acids, total trans-polyenoic | 0.043 g | 0.013 g | +231% |
| Tryptophan (EAA) | 0.356 g | 0.252 g | +41% |
| Threonine (EAA) | 1.49 g | 1.25 g | +19% |
| Isoleucine (EAA, BCAA) | 1.48 g | 1.34 g | +10% |
| Leucine (EAA, BCAA) | 2.73 g | 2.40 g | +14% |
| Lysine (EAA) | 3.06 g | 2.60 g | +17% |
| Methionine (EAA) | 0.844 g | 0.766 g | +10% |
| Cystine (conditionally essential) | 0.319 g | 0.339 g | -6% |
| Phenylalanine (EAA) | 1.27 g | 1.16 g | +9% |
| Tyrosine (conditionally essential) | 1.19 g | 0.998 g | +19% |
| Valine (EAA, BCAA) | 1.57 g | 1.45 g | +8% |
| Arginine (conditionally essential) | 2.13 g | 1.91 g | +11% |
| Histidine (EAA) | 1.18 g | 0.990 g | +19% |
| Alanine | 1.90 g | 1.76 g | +8% |
| Aspartic acid | 3.07 g | 2.72 g | +13% |
| Glutamic acid | 5.18 g | 4.54 g | +14% |
| Glycine (conditionally essential) | 1.37 g | 1.55 g | -12% |
| Proline (conditionally essential) | 1.33 g | 1.32 g | +1% |
| Serine | 1.29 g | 1.16 g | +11% |
| Hydroxyproline | 0.147 g | 0.235 g | -37% |
| 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 only, 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
Vitamin A, RAE +100% in Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled Manganese, Mn -87% in Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled Vitamin B-6 — Pyridoxine +37% in Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled Pantothenic acid (Vitamin B5) -34% in Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.