Beef vs Beef
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw is higher in more vitamins & minerals
Calories (kcal)
Beef 155
Beef 239
Protein (g)
Beef 22.8
Beef 17.7
Carbs (g)
Beef 0
Beef 0
Fat (g)
Beef 6.39
Beef 18.1
Fiber (g)
Beef —
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, raw — 22.8g vs 17.7g per 100g.
Which has fewer calories?
Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw — 155 vs 239 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, 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 | 155 kcal | 239 kcal | -35% |
| Macronutrients | |||
| Water | 69.9 g | 63.6 g | +10% |
| Protein | 22.8 g | 17.7 g | +29% |
| Total lipid (fat) | 6.39 g | 18.1 g | -65% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | — | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.56 g | 7.94 g | -68% |
| Fatty acids, total monounsaturated | 2.71 g | 7.97 g | -66% |
| Fatty acids, total trans | 0.306 g | 0.906 g | -66% |
| Cholesterol | 58.0 mg | 66.0 mg | -12% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.053 mg | — | |
| Riboflavin (Vitamin B2) | 0.202 mg | — | |
| Niacin (Vitamin B3) | 6.88 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.360 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.575 mg | — | |
| Choline, total | 56.3 mg | — | |
| Vitamin B-12 — Cobalamin | 1.72 ug | — | |
| Vitamin A, RAE | — | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.250 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 15.0 mg | 6.00 mg | +150% |
| Iron, Fe | 1.90 mg | 1.79 mg | +6% |
| Magnesium, Mg | 11.3 mg | — | |
| Phosphorus, P | 206 mg | — | |
| Potassium, K | 282 mg | — | |
| Sodium, Na | 45.0 mg | 62.0 mg | -27% |
| Zinc, Zn | 3.76 mg | — | |
| Copper, Cu | 0.043 mg | — | |
| Manganese, Mn | 0.002 mg | — | |
| Selenium, Se | 21.3 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 149 kcal | — | |
| Energy (Atwater Specific Factors) | 155 kcal | — | |
| Energy | 648 kj | 1001 kj | -35% |
| Total fat (NLEA) | 5.93 g | — | |
| Ash | 1.01 g | 0.820 g | +23% |
| Total Sugars | — | 0 g | |
| Choline, free | 0.700 mg | — | |
| Choline, from phosphocholine | 44.0 mg | — | |
| Choline, from phosphotidyl choline | 0.700 mg | — | |
| Choline, from glycerophosphocholine | 5.70 mg | — | |
| Choline, from sphingomyelin | 5.20 mg | — | |
| Betaine | 10.0 mg | — | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.020 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | — | |
| 25-hydroxycholecalciferol | 0.260 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) | 0.006 g | 0.009 g | -33% |
| SFA 12:0 (Lauric acid) | 0.005 g | 0.013 g | -62% |
| SFA 14:0 (Myristic acid) | 0.168 g | 0.539 g | -69% |
| SFA 15:0 (Pentadecanoic acid) | 0.027 g | 0.097 g | -72% |
| SFA 16:0 (Palmitic acid) | 1.50 g | 4.36 g | -66% |
| SFA 17:0 (Margaric acid) | 0.069 g | 0.198 g | -65% |
| SFA 18:0 (Stearic acid) | 0.773 g | 2.68 g | -71% |
| SFA 20:0 (Arachidic acid) | 0.004 g | 0.024 g | -83% |
| SFA 22:0 (Behenic acid) | — | 0.018 g | |
| SFA 24:0 (Lignoceric acid) | 0.004 g | — | |
| MUFA 14:1 (Myristoleic acid) | — | 0.153 g | |
| MUFA 14:1 c | 0.040 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.626 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.211 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.054 g | — | |
| MUFA 17:1 c | 0.054 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 7.16 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 2.39 g | 6.50 g | -63% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.011 g | 0.026 g | -58% |
| MUFA 20:1 c | 0.011 g | — | |
| Fatty acids, total polyunsaturated | 0.364 g | 0.699 g | -48% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.503 g | |
| PUFA 18:2 c | 0.281 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.259 g | 0.285 g | -9% |
| PUFA 18:2 CLAs | 0.022 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.126 g | |
| PUFA 18:3 c | 0.009 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.009 g | 0.102 g | -91% |
| PUFA 18:3i | — | 0.024 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:2 c | 0.001 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.001 g | — | |
| PUFA 20:3 c | 0.013 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.013 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.048 g | 0.030 g | +60% |
| PUFA 20:4c | 0.048 g | — | |
| PUFA 20:5c | 0.003 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.003 g | 0.011 g | -73% |
| PUFA 22:5 c | 0.008 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.008 g | 0.028 g | -71% |
| PUFA 22:6 c | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 0.276 g | 0.663 g | -58% |
| TFA 16:1 t | 0.015 g | — | |
| TFA 18:1 t | 0.261 g | 0.663 g | -61% |
| Fatty acids, total trans-dienoic | 0.030 g | — | |
| TFA 18:2 t not further defined | 0.030 g | 0.219 g | -86% |
| Fatty acids, total trans-polyenoic | — | 0.242 g | |
| Tryptophan (EAA) | — | 0.200 g | |
| Threonine (EAA) | — | 0.780 g | |
| Isoleucine (EAA, BCAA) | — | 0.753 g | |
| Leucine (EAA, BCAA) | — | 1.42 g | |
| Lysine (EAA) | — | 1.55 g | |
| Methionine (EAA) | — | 0.503 g | |
| Cystine (conditionally essential) | — | 0.186 g | |
| Phenylalanine (EAA) | — | 0.674 g | |
| Tyrosine (conditionally essential) | — | 0.611 g | |
| Valine (EAA, BCAA) | — | 0.801 g | |
| Arginine (conditionally essential) | — | 1.17 g | |
| Histidine (EAA) | — | 0.574 g | |
| Alanine | — | 1.01 g | |
| Aspartic acid | — | 1.59 g | |
| Glutamic acid | — | 2.80 g | |
| Glycine (conditionally essential) | — | 0.808 g | |
| Proline (conditionally essential) | — | 0.728 g | |
| Serine | — | 0.681 g | |
| Hydroxyproline | — | 0.121 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods 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, choice, raw nutrition facts Beef, Australian, imported, grass-fed, ground, 85% lean / 15% 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 only, trimmed to 1/8" fat, choice, raw Protein +29% in Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw Sodium, Na -27% in Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw
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