Which has more protein, Beef, New Zealand, imported, flank, separable lean only, raw or Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw?

Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw has more protein at 20.5g per 100g, compared to 20.5g for Beef, New Zealand, imported, flank, separable lean only, raw.

Which has more calories, Beef, New Zealand, imported, flank, separable lean only, raw or Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw?

Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw has more calories at 151 kcal per 100g, compared to 142 kcal for Beef, New Zealand, imported, flank, separable lean only, raw.

Beef vs Beef

Q: Is Beef, New Zealand, imported, flank, separable lean only, raw healthier than Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw?

Based on vitamin and mineral density, Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw is higher in more vitamins & minerals

Calories (kcal)

Beef 142

Beef 151

Protein (g)

Beef 20.5

Carbs (g)

Beef 0

Beef 0.010

Fat (g)

Beef 6.67

Beef 7.63

Fiber (g)

Beef 0

Quick answers

Which has more protein?

Beef, New Zealand, imported, flank, separable lean only, raw — 20.5g vs 20.5g per 100g.

Which has fewer calories?

Beef, New Zealand, imported, flank, separable lean only, raw — 142 vs 151 kcal per 100g.

Which is more nutrient-dense?

Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, 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	142 kcal	151 kcal	-6%
Macronutrients
Water	73.6 g	71.2 g	+3%
Protein	20.5 g	20.5 g	=
Total lipid (fat)	6.67 g	7.63 g	-13%
Carbohydrate, by difference	0 g	0.010 g	-100%
Fiber, total dietary	0 g	0 g	=
Fats & Fatty Acids
Fatty acids, total saturated	2.30 g	3.39 g	-32%
Fatty acids, total monounsaturated	2.12 g	3.05 g	-30%
Fatty acids, total trans	0.097 g	0.347 g	-72%
Cholesterol	49.0 mg	50.0 mg	-2%
Vitamins
Vitamin C, total ascorbic acid	0 mg	0 mg	=
Thiamin (Vitamin B1)	0.032 mg	—
Riboflavin (Vitamin B2)	0.082 mg	—
Niacin (Vitamin B3)	4.73 mg	—
Pantothenic acid (Vitamin B5)	0.140 mg	—
Vitamin B-6 — Pyridoxine	0.205 mg	—
Vitamin B-12 — Cobalamin	1.56 ug	—
Vitamin A, RAE	8.00 ug	1.00 ug	+700%
Carotene, beta	0 ug	0 ug	=
Carotene, alpha	0 ug	0 ug	=
Vitamin E (alpha-tocopherol)	0.340 mg	—
Vitamin D (D2 + D3)	0.100 ug	—
Minerals
Calcium, Ca	4.00 mg	4.00 mg	=
Iron, Fe	1.57 mg	2.21 mg	-29%
Magnesium, Mg	20.0 mg	—
Phosphorus, P	175 mg	—
Potassium, K	331 mg	—
Sodium, Na	47.0 mg	62.0 mg	-24%
Zinc, Zn	4.33 mg	—
Copper, Cu	0.046 mg	—
Manganese, Mn	0.006 mg	—
Selenium, Se	3.50 ug	—
Other Nutrients
Energy	595 kj	631 kj	-6%
Ash	0.960 g	1.06 g	-9%
Total Sugars	0 g	0 g	=
Sucrose	—	0 g
Glucose	—	0 g
Fructose	—	0 g
Lactose	—	0 g
Maltose	—	0 g
Galactose	—	0 g
Vitamin B-12, added	0 ug	—
Retinol	8.00 ug	1.00 ug	+700%
Beta-carotene (Provitamin A)	0 ug	0 ug	=
Vitamin A, IU	26.0 IU	4.00 IU	+550%
Beta-cryptoxanthin (Provitamin A)	0 ug	0 ug	=
Lycopene	0 ug	0 ug	=
Vitamin E, added	0 mg	—
Vitamin D (D2 + D3 — total)	5.00 IU	—
Vitamin D3 — Cholecalciferol (animal / sunlight source)	0.100 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)	0.003 g	0.006 g	-50%
SFA 12:0 (Lauric acid)	0.003 g	0.006 g	-50%
SFA 14:0 (Myristic acid)	0.137 g	0.206 g	-33%
SFA 15:0 (Pentadecanoic acid)	—	0.048 g
SFA 16:0 (Palmitic acid)	1.31 g	1.80 g	-27%
SFA 17:0 (Margaric acid)	0.075 g	0.102 g	-26%
SFA 18:0 (Stearic acid)	0.763 g	1.21 g	-37%
SFA 20:0 (Arachidic acid)	0.006 g	0.013 g	-54%
SFA 22:0 (Behenic acid)	0.003 g	0.006 g	-50%
SFA 24:0 (Lignoceric acid)	0.001 g	0 g
MUFA 14:1 (Myristoleic acid)	0.034 g	0.041 g	-17%
MUFA 15:1 (Pentadecenoic acid)	0.002 g	—
MUFA 16:1 (Omega-7, Palmitoleic acid)	0.181 g	0.206 g	-12%
MUFA 16:1 c (Omega-7, Palmitoleic acid — cis)	0.160 g	—
MUFA 17:1 (Heptadecenoic acid)	0 g	—
MUFA 18:1 (Omega-9, Oleic acid family)	1.89 g	2.79 g	-32%
MUFA 18:1 c (Omega-9, Oleic acid — cis)	1.82 g	—
MUFA 18:1 t n-7 (Omega-7, Vaccenic acid — trans)	—	0.057 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	0.007 g	0.011 g	-36%
MUFA 22:1 (Omega-9, Erucic acid family)	0 g	—
MUFA 22:1 c (Omega-9, Erucic acid — cis)	0 g	—
MUFA 24:1 c (Omega-9, Nervonic acid — cis)	0.002 g	—
Fatty acids, total polyunsaturated	0.179 g	0.420 g	-57%
PUFA 18:2 (Omega-6, Linoleic acid)	0.080 g	0.247 g	-68%
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid)	0.060 g	—
PUFA 18:2 CLAs	0.020 g	—
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.039 g	0.063 g	-38%
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid)	0.037 g	—
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid)	0.002 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)	0.008 g	0 g
PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid)	0.001 g	—
PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid)	0.007 g	—
PUFA 20:4 (Omega-6, Arachidonic acid family)	0.017 g	0.055 g	-69%
PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid)	0.017 g	—
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid)	0.009 g	0.019 g	-53%
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid)	0.016 g	0.035 g	-54%
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid)	0.001 g	—
Fatty acids, total trans-monoenoic	0.097 g	—
TFA 16:1 t	0.021 g	—
TFA 18:1 t	0.076 g	—
TFA 18:2 t,t	0 g	—
Fatty acids, total trans-polyenoic	0 g	—
Tryptophan (EAA)	0.215 g	0.231 g	-7%
Threonine (EAA)	0.743 g	0.912 g	-19%
Isoleucine (EAA, BCAA)	0.853 g	0.882 g	-3%
Leucine (EAA, BCAA)	1.55 g	1.67 g	-7%
Lysine (EAA)	1.63 g	1.81 g	-10%
Methionine (EAA)	0.675 g	0.588 g	+15%
Cystine (conditionally essential)	—	0.214 g
Phenylalanine (EAA)	0.798 g	0.786 g	+2%
Tyrosine (conditionally essential)	0.691 g	0.715 g	-3%
Valine (EAA, BCAA)	0.906 g	0.932 g	-3%
Arginine (conditionally essential)	1.35 g	1.36 g	=
Histidine (EAA)	0.740 g	0.665 g	+11%
Alanine	1.07 g	1.16 g	-8%
Aspartic acid	—	1.86 g
Glutamic acid	2.86 g	3.28 g	-13%
Glycine (conditionally essential)	1.12 g	0.897 g	+25%
Proline (conditionally essential)	0.659 g	0.829 g	-21%
Serine	0.722 g	0.792 g	-9%
Hydroxyproline	—	0.102 g
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, New Zealand, imported, flank, separable lean only, raw nutrition facts Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Vitamin A, RAE +700% in Beef, New Zealand, imported, flank, separable lean only, raw Iron, Fe -29% in Beef, New Zealand, imported, flank, separable lean only, raw Sodium, Na -24% in Beef, New Zealand, imported, flank, separable lean only, raw

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