Beef vs Beef
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, choice, cooked, grilled is higher in more vitamins & minerals
Calories (kcal)
Beef 208
Beef 151
Protein (g)
Beef 28.7
Beef 20.5
Carbs (g)
Beef 0
Beef 0.010
Fat (g)
Beef 10.3
Beef 7.63
Fiber (g)
Beef 0
Beef 0
Quick answers
Which has more protein?
Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled — 28.7g vs 20.5g per 100g.
Which has fewer calories?
Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw — 151 vs 208 kcal per 100g.
Which is more nutrient-dense?
Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, 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 | 208 kcal | 151 kcal | +38% |
| Macronutrients | |||
| Water | 60.6 g | 71.2 g | -15% |
| Protein | 28.7 g | 20.5 g | +40% |
| Total lipid (fat) | 10.3 g | 7.63 g | +36% |
| Carbohydrate, by difference | 0 g | 0.010 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.92 g | 3.39 g | +15% |
| Fatty acids, total monounsaturated | 4.59 g | 3.05 g | +51% |
| Fatty acids, total trans | 0.504 g | 0.347 g | +45% |
| Cholesterol | 80.0 mg | 50.0 mg | +60% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.060 mg | — | |
| Riboflavin (Vitamin B2) | 0.212 mg | — | |
| Niacin (Vitamin B3) | 7.46 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.320 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.714 mg | — | |
| Biotin (Vitamin B7) | 7.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 68.9 mg | — | |
| Vitamin B-12 — Cobalamin | 1.88 ug | — | |
| Vitamin A, RAE | 1.00 ug | 1.00 ug | = |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.240 mg | — | |
| Vitamin D (D2 + D3) | 0.100 ug | — | |
| Minerals | |||
| Calcium, Ca | 13.0 mg | 4.00 mg | +225% |
| Iron, Fe | 2.58 mg | 2.21 mg | +17% |
| Magnesium, Mg | 22.0 mg | — | |
| Phosphorus, P | 226 mg | — | |
| Potassium, K | 293 mg | — | |
| Sodium, Na | 56.0 mg | 62.0 mg | -10% |
| Zinc, Zn | 4.66 mg | — | |
| Copper, Cu | 0.071 mg | — | |
| Manganese, Mn | 0.003 mg | — | |
| Selenium, Se | 26.9 ug | — | |
| Other Nutrients | |||
| Energy | 869 kj | 631 kj | +38% |
| Ash | 1.13 g | 1.06 g | +7% |
| 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 | 9.70 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 1.00 ug | 1.00 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 5.00 IU | 4.00 IU | +25% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 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 | 1.60 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) | 0.010 g | 0.006 g | +67% |
| SFA 12:0 (Lauric acid) | 0.009 g | 0.006 g | +50% |
| SFA 14:0 (Myristic acid) | 0.260 g | 0.206 g | +26% |
| SFA 15:0 (Pentadecanoic acid) | 0.043 g | 0.048 g | -10% |
| SFA 16:0 (Palmitic acid) | 2.28 g | 1.80 g | +27% |
| SFA 17:0 (Margaric acid) | 0.112 g | 0.102 g | +10% |
| SFA 18:0 (Stearic acid) | 1.20 g | 1.21 g | -1% |
| SFA 20:0 (Arachidic acid) | 0.005 g | 0.013 g | -62% |
| SFA 22:0 (Behenic acid) | — | 0.006 g | |
| SFA 24:0 (Lignoceric acid) | 0.004 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.053 g | 0.041 g | +29% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.341 g | 0.206 g | +66% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.317 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.086 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.09 g | 2.79 g | +47% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 3.66 g | — | |
| MUFA 18:1 t n-7 (Omega-7, Vaccenic acid — trans) | — | 0.057 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.016 g | 0.011 g | +45% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.545 g | 0.420 g | +30% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.448 g | 0.247 g | +81% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.361 g | — | |
| PUFA 18:2 CLAs | 0.037 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.013 g | 0.063 g | -79% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.013 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.001 g | -100% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.002 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.017 g | 0 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.017 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.053 g | 0.055 g | -4% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.002 g | 0.019 g | -89% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.010 g | 0.035 g | -71% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 0.454 g | — | |
| TFA 16:1 t | 0.024 g | — | |
| TFA 18:1 t | 0.430 g | — | |
| TFA 18:2 t not further defined | 0.050 g | — | |
| Fatty acids, total trans-polyenoic | 0.050 g | — | |
| Tryptophan (EAA) | 0.339 g | 0.231 g | +47% |
| Threonine (EAA) | 1.41 g | 0.912 g | +54% |
| Isoleucine (EAA, BCAA) | 1.40 g | 0.882 g | +59% |
| Leucine (EAA, BCAA) | 2.57 g | 1.67 g | +54% |
| Lysine (EAA) | 2.86 g | 1.81 g | +58% |
| Methionine (EAA) | 0.795 g | 0.588 g | +35% |
| Cystine (conditionally essential) | 0.298 g | 0.214 g | +39% |
| Phenylalanine (EAA) | 1.19 g | 0.786 g | +52% |
| Tyrosine (conditionally essential) | 1.12 g | 0.715 g | +56% |
| Valine (EAA, BCAA) | 1.48 g | 0.932 g | +59% |
| Arginine (conditionally essential) | 2.00 g | 1.36 g | +48% |
| Histidine (EAA) | 1.10 g | 0.665 g | +65% |
| Alanine | 1.79 g | 1.16 g | +53% |
| Aspartic acid | 2.88 g | 1.86 g | +55% |
| Glutamic acid | 4.88 g | 3.28 g | +49% |
| Glycine (conditionally essential) | 1.29 g | 0.897 g | +44% |
| Proline (conditionally essential) | 1.25 g | 0.829 g | +51% |
| Serine | 1.21 g | 0.792 g | +53% |
| Hydroxyproline | 0.145 g | 0.102 g | +42% |
| 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.
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