Beef vs Beef
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beef, New Zealand, imported, flat, separable lean only, cooked, braised is higher in more vitamins & minerals
Calories (kcal)
Beef 226
Beef 239
Protein (g)
Beef 33.2
Beef 17.7
Carbs (g)
Beef 0
Beef 0
Fat (g)
Beef 10.3
Beef 18.1
Fiber (g)
Beef 0
Beef 0
Quick answers
Which has more protein?
Beef, New Zealand, imported, flat, separable lean only, cooked, braised — 33.2g vs 17.7g per 100g.
Which has fewer calories?
Beef, New Zealand, imported, flat, separable lean only, cooked, braised — 226 vs 239 kcal per 100g.
Which is more nutrient-dense?
Beef, New Zealand, imported, flat, separable lean only, cooked, braised 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 | 226 kcal | 239 kcal | -5% |
| Macronutrients | |||
| Water | 56.4 g | 63.6 g | -11% |
| Protein | 33.2 g | 17.7 g | +87% |
| Total lipid (fat) | 10.3 g | 18.1 g | -43% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.12 g | 7.94 g | -61% |
| Fatty acids, total monounsaturated | 3.76 g | 7.97 g | -53% |
| Fatty acids, total trans | 0.174 g | 0.906 g | -81% |
| Cholesterol | 94.0 mg | 66.0 mg | +42% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.024 mg | — | |
| Riboflavin (Vitamin B2) | 0.192 mg | — | |
| Niacin (Vitamin B3) | 2.29 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.150 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.171 mg | — | |
| Vitamin B-12 — Cobalamin | 1.85 ug | — | |
| Vitamin A, RAE | 15.0 ug | 0 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 1.16 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 6.00 mg | 6.00 mg | = |
| Iron, Fe | 3.23 mg | 1.79 mg | +80% |
| Magnesium, Mg | 18.0 mg | — | |
| Phosphorus, P | 159 mg | — | |
| Potassium, K | 172 mg | — | |
| Sodium, Na | 30.0 mg | 62.0 mg | -52% |
| Zinc, Zn | 4.54 mg | — | |
| Copper, Cu | 0.190 mg | — | |
| Manganese, Mn | 0.016 mg | — | |
| Selenium, Se | 2.00 ug | — | |
| Other Nutrients | |||
| Energy | 944 kj | 1001 kj | -6% |
| Ash | 1.06 g | 0.820 g | +29% |
| Total Sugars | 0 g | 0 g | = |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 15.0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 49.0 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) | 0 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 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 | 0.009 g | -67% |
| SFA 12:0 (Lauric acid) | 0.004 g | 0.013 g | -69% |
| SFA 14:0 (Myristic acid) | 0.182 g | 0.539 g | -66% |
| SFA 15:0 (Pentadecanoic acid) | — | 0.097 g | |
| SFA 16:0 (Palmitic acid) | 1.83 g | 4.36 g | -58% |
| SFA 17:0 (Margaric acid) | 0.112 g | 0.198 g | -43% |
| SFA 18:0 (Stearic acid) | 0.969 g | 2.68 g | -64% |
| SFA 20:0 (Arachidic acid) | 0.008 g | 0.024 g | -67% |
| SFA 22:0 (Behenic acid) | 0.006 g | 0.018 g | -67% |
| SFA 24:0 (Lignoceric acid) | 0.003 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.071 g | 0.153 g | -54% |
| MUFA 15:1 (Pentadecenoic acid) | 0.004 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.391 g | 0.626 g | -38% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.355 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.28 g | 7.16 g | -54% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 3.14 g | 6.50 g | -52% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.012 g | 0.026 g | -54% |
| 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) | 0.003 g | — | |
| Fatty acids, total polyunsaturated | 0.517 g | 0.699 g | -26% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.245 g | 0.503 g | -51% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.165 g | 0.285 g | -42% |
| PUFA 18:2 CLAs | 0.080 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.104 g | 0.126 g | -17% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.100 g | 0.102 g | -2% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.004 g | — | |
| 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) | 0.005 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.022 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.004 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.018 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.052 g | 0.030 g | +73% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.052 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.032 g | 0.011 g | +191% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.037 g | 0.028 g | +32% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.004 g | — | |
| Fatty acids, total trans-monoenoic | 0.174 g | 0.663 g | -74% |
| TFA 16:1 t | 0.036 g | — | |
| TFA 18:1 t | 0.139 g | 0.663 g | -79% |
| TFA 18:2 t not further defined | — | 0.219 g | |
| TFA 18:2 t,t | 0 g | — | |
| Fatty acids, total trans-polyenoic | 0 g | 0.242 g | -100% |
| Tryptophan (EAA) | 0.348 g | 0.200 g | +74% |
| Threonine (EAA) | 1.20 g | 0.780 g | +54% |
| Isoleucine (EAA, BCAA) | 1.38 g | 0.753 g | +83% |
| Leucine (EAA, BCAA) | 2.51 g | 1.42 g | +76% |
| Lysine (EAA) | 2.63 g | 1.55 g | +70% |
| Methionine (EAA) | 1.09 g | 0.503 g | +117% |
| Cystine (conditionally essential) | — | 0.186 g | |
| Phenylalanine (EAA) | 1.29 g | 0.674 g | +92% |
| Tyrosine (conditionally essential) | 1.12 g | 0.611 g | +83% |
| Valine (EAA, BCAA) | 1.47 g | 0.801 g | +83% |
| Arginine (conditionally essential) | 2.18 g | 1.17 g | +87% |
| Histidine (EAA) | 1.20 g | 0.574 g | +109% |
| Alanine | 1.73 g | 1.01 g | +71% |
| Aspartic acid | — | 1.59 g | |
| Glutamic acid | 4.63 g | 2.80 g | +65% |
| Glycine (conditionally essential) | 1.81 g | 0.808 g | +124% |
| Proline (conditionally essential) | 1.07 g | 0.728 g | +46% |
| Serine | 1.17 g | 0.681 g | +72% |
| Hydroxyproline | — | 0.121 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, flat, separable lean only, cooked, braised nutrition facts Beef, Australian, imported, grass-fed, ground, 85% lean / 15% fat, raw nutrition facts Compare other foods →
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