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, raw is higher in more vitamins & minerals
Calories (kcal)
Beef 149
Beef 239
Protein (g)
Beef 22.9
Beef 17.7
Carbs (g)
Beef 0
Beef 0
Fat (g)
Beef 6.34
Beef 18.1
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, raw — 22.9g 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 — 149 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 | 149 kcal | 239 kcal | -38% |
| Macronutrients | |||
| Water | 69.9 g | 63.6 g | +10% |
| Protein | 22.9 g | 17.7 g | +29% |
| Total lipid (fat) | 6.34 g | 18.1 g | -65% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.52 g | 7.94 g | -68% |
| Fatty acids, total monounsaturated | 2.95 g | 7.97 g | -63% |
| Fatty acids, total trans | 0.307 g | 0.906 g | -66% |
| Cholesterol | 58.0 mg | 66.0 mg | -12% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.053 mg | — | |
| Riboflavin (Vitamin B2) | 0.205 mg | — | |
| Niacin (Vitamin B3) | 6.95 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.360 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.589 mg | — | |
| Biotin (Vitamin B7) | 4.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 56.3 mg | — | |
| Vitamin B-12 — Cobalamin | 1.71 ug | — | |
| Vitamin A, RAE | 2.00 ug | 0 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 | 15.0 mg | 6.00 mg | +150% |
| Iron, Fe | 1.93 mg | 1.79 mg | +8% |
| Magnesium, Mg | 11.0 mg | — | |
| Phosphorus, P | 205 mg | — | |
| Potassium, K | 283 mg | — | |
| Sodium, Na | 46.0 mg | 62.0 mg | -26% |
| Zinc, Zn | 3.79 mg | — | |
| Copper, Cu | 0.042 mg | — | |
| Manganese, Mn | 0.002 mg | — | |
| Selenium, Se | 21.0 ug | — | |
| Other Nutrients | |||
| Energy | 622 kj | 1001 kj | -38% |
| Ash | 1.01 g | 0.820 g | +23% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 4.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 4.00 ug | — | |
| Betaine | 10.0 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 2.00 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 6.00 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 3.00 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.100 ug | — | |
| Vitamin K1 — Phylloquinone | 1.50 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) | 0.006 g | 0.009 g | -33% |
| SFA 12:0 (Lauric acid) | 0.006 g | 0.013 g | -54% |
| SFA 14:0 (Myristic acid) | 0.164 g | 0.539 g | -70% |
| SFA 15:0 (Pentadecanoic acid) | 0.026 g | 0.097 g | -73% |
| SFA 16:0 (Palmitic acid) | 1.47 g | 4.36 g | -66% |
| SFA 17:0 (Margaric acid) | 0.070 g | 0.198 g | -65% |
| SFA 18:0 (Stearic acid) | 0.766 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) | 0.005 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.038 g | 0.153 g | -75% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.221 g | 0.626 g | -65% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.205 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.054 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.63 g | 7.16 g | -63% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 2.36 g | 6.50 g | -64% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.010 g | 0.026 g | -62% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.393 g | 0.699 g | -44% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.309 g | 0.503 g | -39% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.257 g | 0.285 g | -10% |
| PUFA 18:2 CLAs | 0.022 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.009 g | 0.126 g | -93% |
| 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 | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.001 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.013 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.013 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.049 g | 0.030 g | +63% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.003 g | 0.011 g | -73% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.008 g | 0.028 g | -71% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 0.277 g | 0.663 g | -58% |
| TFA 16:1 t | 0.015 g | — | |
| TFA 18:1 t | 0.262 g | 0.663 g | -60% |
| TFA 18:2 t not further defined | 0.030 g | 0.219 g | -86% |
| Fatty acids, total trans-polyenoic | 0.030 g | 0.242 g | -88% |
| Tryptophan (EAA) | 0.271 g | 0.200 g | +35% |
| Threonine (EAA) | 1.13 g | 0.780 g | +44% |
| Isoleucine (EAA, BCAA) | 1.12 g | 0.753 g | +49% |
| Leucine (EAA, BCAA) | 2.05 g | 1.42 g | +44% |
| Lysine (EAA) | 2.29 g | 1.55 g | +48% |
| Methionine (EAA) | 0.636 g | 0.503 g | +26% |
| Cystine (conditionally essential) | 0.239 g | 0.186 g | +28% |
| Phenylalanine (EAA) | 0.954 g | 0.674 g | +42% |
| Tyrosine (conditionally essential) | 0.893 g | 0.611 g | +46% |
| Valine (EAA, BCAA) | 1.18 g | 0.801 g | +48% |
| Arginine (conditionally essential) | 1.60 g | 1.17 g | +37% |
| Histidine (EAA) | 0.876 g | 0.574 g | +53% |
| Alanine | 1.43 g | 1.01 g | +41% |
| Aspartic acid | 2.30 g | 1.59 g | +45% |
| Glutamic acid | 3.91 g | 2.80 g | +39% |
| Glycine (conditionally essential) | 1.03 g | 0.808 g | +27% |
| Proline (conditionally essential) | 0.999 g | 0.728 g | +37% |
| Serine | 0.969 g | 0.681 g | +42% |
| Hydroxyproline | 0.116 g | 0.121 g | -4% |
| 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, 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 -26% in Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.