Beef vs Cheese

Q: Which has more protein, Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw or Cheese, cheddar?

Cheese, cheddar has more protein at 23.3g per 100g, compared to 22.8g for Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw.

Q: Which has more calories, Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw or Cheese, cheddar?

Cheese, cheddar has more calories at 408 kcal per 100g, compared to 155 kcal for Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw.

Q: Is Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw healthier than Cheese, cheddar?

Based on vitamin and mineral density, Cheese, cheddar scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods

Cheese, cheddar is higher in more vitamins & minerals

Calories (kcal)

Beef 155

Cheese 408

Protein (g)

Beef 22.8

Cheese 23.3

Carbs (g)

Beef 0

Cheese 2.44

Fat (g)

Beef 6.39

Cheese 34.0

Fiber (g)

Beef —

Cheese —

Quick answers

Which has more protein?

Cheese, cheddar — 23.3g vs 22.8g 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 408 kcal per 100g.

Which is more nutrient-dense?

Cheese, cheddar 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	Cheese	Diff
Energy
Energy	155 kcal	408 kcal	-62%
Macronutrients
Water	69.9 g	36.6 g	+91%
Protein	22.8 g	23.3 g	-2%
Total lipid (fat)	6.39 g	34.0 g	-81%
Carbohydrate, by difference	0 g	2.44 g	-100%
Sugars, Total	—	0.330 g
Fats & Fatty Acids
Fatty acids, total saturated	2.56 g	19.2 g	-87%
Fatty acids, total monounsaturated	2.71 g	7.44 g	-64%
Fatty acids, total trans	0.306 g	1.14 g	-73%
Cholesterol	58.0 mg	100 mg	-42%
Vitamins
Thiamin (Vitamin B1)	0.053 mg	0.029 mg	+83%
Riboflavin (Vitamin B2)	0.202 mg	0.441 mg	-54%
Niacin (Vitamin B3)	6.88 mg	0.052 mg	+13131%
Pantothenic acid (Vitamin B5)	0.360 mg	0.413 mg	-13%
Vitamin B-6 — Pyridoxine	0.575 mg	0.069 mg	+733%
Biotin (Vitamin B7)	—	21.0 ug
Choline, total	56.3 mg	—
Vitamin B-12 — Cobalamin	1.72 ug	1.06 ug	+62%
Vitamin A, RAE	—	316 ug
Vitamin E (alpha-tocopherol)	0.250 mg	0.750 mg	-67%
Vitamin D (D2 + D3)	0 ug	—
Vitamin K2 — Menaquinone-4 (MK-4)	—	9.30 ug
Minerals
Calcium, Ca	15.0 mg	707 mg	-98%
Iron, Fe	1.90 mg	0.160 mg	+1088%
Magnesium, Mg	11.3 mg	26.8 mg	-58%
Phosphorus, P	206 mg	458 mg	-55%
Potassium, K	282 mg	77.0 mg	+266%
Sodium, Na	45.0 mg	654 mg	-93%
Zinc, Zn	3.76 mg	3.67 mg	+2%
Copper, Cu	0.043 mg	0.033 mg	+30%
Manganese, Mn	0.002 mg	0.026 mg	-92%
Selenium, Se	21.3 ug	28.3 ug	-25%
Other Nutrients
Energy (Atwater General Factors)	149 kcal	409 kcal	-64%
Energy (Atwater Specific Factors)	155 kcal	408 kcal	-62%
Energy	648 kj	1710 kj	-62%
Nitrogen	—	3.65 g
Total fat (NLEA)	5.93 g	29.0 g	-80%
Ash	1.01 g	3.67 g	-72%
Sucrose	—	0 g
Glucose	—	0.100 g
Fructose	—	0 g
Lactose	—	0.160 g
Maltose	—	0 g
Galactose	—	0.070 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	0.700 mg	+1329%
Retinol	—	316 ug
Vitamin E — Beta-Tocopherol (β-Tocopherol)	0 mg	0 mg	=
Vitamin E — Gamma-Tocopherol (γ-Tocopherol)	0.020 mg	0.040 mg	-50%
Vitamin E — Delta-Tocopherol (δ-Tocopherol)	0 mg	0 mg	=
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol)	0 mg	0 mg	=
Vitamin E — Beta-Tocotrienol (β-Tocotrienol)	0 mg	0 mg	=
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol)	0 mg	0 mg	=
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol)	0 mg	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	—
Vitamin K1 — Phylloquinone	—	2.40 ug
Vitamin K (Dihydrophylloquinone — K1 reduced form)	—	0 ug
SFA 4:0 (Butyric acid)	—	0.653 g
SFA 6:0 (Caproic acid)	—	0.543 g
SFA 8:0 (Caprylic acid)	—	0.349 g
SFA 10:0 (Capric acid)	0.006 g	0.843 g	-99%
SFA 11:0 (Undecanoic acid)	—	0 g
SFA 12:0 (Lauric acid)	0.005 g	0.963 g	-99%
SFA 14:0 (Myristic acid)	0.168 g	3.10 g	-95%
SFA 15:0 (Pentadecanoic acid)	0.027 g	0.327 g	-92%
SFA 16:0 (Palmitic acid)	1.50 g	8.79 g	-83%
SFA 17:0 (Margaric acid)	0.069 g	0.196 g	-65%
SFA 18:0 (Stearic acid)	0.773 g	3.39 g	-77%
SFA 20:0 (Arachidic acid)	0.004 g	0.049 g	-92%
SFA 22:0 (Behenic acid)	—	0.015 g
SFA 24:0 (Lignoceric acid)	0.004 g	0.009 g	-56%
MUFA 14:1 c	0.040 g	0.310 g	-87%
MUFA 15:1 (Pentadecenoic acid)	—	0 g
MUFA 16:1 c (Omega-7, Palmitoleic acid — cis)	0.211 g	0.412 g	-49%
MUFA 17:1 (Heptadecenoic acid)	0.054 g	0.061 g	-11%
MUFA 17:1 c	0.054 g	0.061 g	-11%
MUFA 18:1 c (Omega-9, Oleic acid — cis)	2.39 g	6.59 g	-64%
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	0.011 g	0.064 g	-83%
MUFA 20:1 c	0.011 g	0.064 g	-83%
MUFA 22:1 c (Omega-9, Erucic acid — cis)	—	0.001 g
MUFA 24:1 c (Omega-9, Nervonic acid — cis)	—	0 g
Fatty acids, total polyunsaturated	0.364 g	1.18 g	-69%
PUFA 18:2 c	0.281 g	0.939 g	-70%
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid)	0.259 g	0.772 g	-66%
PUFA 18:2 CLAs	0.022 g	0.167 g	-87%
PUFA 18:3 c	0.009 g	0.118 g	-92%
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid)	0.009 g	0.116 g	-92%
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid)	—	0.002 g
PUFA 18:3i	—	0.003 g
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid)	—	0.001 g
PUFA 20:2 c	0.001 g	0.007 g	-86%
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid)	0.001 g	0.007 g	-86%
PUFA 20:3 c	0.013 g	0.037 g	-65%
PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid)	—	0.001 g
PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid)	0.013 g	0.036 g	-64%
PUFA 20:3 n-9 (Omega-9, Mead acid)	—	0 g
PUFA 20:4 (Omega-6, Arachidonic acid family)	0.048 g	0.051 g	-6%
PUFA 20:4c	0.048 g	0.051 g	-6%
PUFA 20:5c	0.003 g	0.010 g	-70%
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid)	0.003 g	0.010 g	-70%
PUFA 22:2 (Docosadienoic acid)	—	0.002 g
PUFA 22:5 c	0.008 g	0.018 g	-56%
PUFA 22:4 (Omega-6, Adrenic acid)	—	0.008 g
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid)	0.008 g	0.018 g	-56%
PUFA 22:6 c	0 g	0.001 g	-100%
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid)	0 g	0.001 g	-100%
Fatty acids, total trans-monoenoic	0.276 g	0.920 g	-70%
TFA 16:1 t	0.015 g	0.104 g	-86%
TFA 18:1 t	0.261 g	0.816 g	-68%
TFA 22:1 t	—	0 g
Fatty acids, total trans-dienoic	0.030 g	0.225 g	-87%
TFA 18:2 t not further defined	0.030 g	0.225 g	-87%
Choline
Choline from glycerophoshocholine	—	2.30 mg
Choline from phosphatidylcholine	—	7.40 mg
Choline from phosphocholine	—	0.600 mg
Choline from sphingomyelin	—	4.60 mg
Free Choline	—	1.60 mg
Total Choline	—	17.0 mg
Iodine
Iodine mcg/100gB	—	45.9 mcg
Fluoride
Mean mcg/100g **	—	34.9 mg

* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. 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 Cheese, cheddar nutrition facts Compare other foods →

Dig deeper — biggest differences

Niacin (Vitamin B3) +13131% in Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw Iron, Fe +1088% in Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw Vitamin B-6 — Pyridoxine +733% in Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw Potassium, K +266% in Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw

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