Beef vs Beef composite
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beef composite, separable lean only, trimmed to 1/8" fat, choice, cooked is higher in more vitamins & minerals
Calories (kcal)
Beef 128
Beef composite 203
Protein (g)
Beef 22.2
Beef composite 28.7
Carbs (g)
Beef 0.100
Beef composite 0
Fat (g)
Beef 4.36
Beef composite 9.16
Fiber (g)
Beef 0
Beef composite 0
Quick answers
Which has more protein?
Beef composite, separable lean only, trimmed to 1/8" fat, choice, cooked — 28.7g vs 22.2g per 100g.
Which has fewer calories?
Beef, New Zealand, imported, inside, raw — 128 vs 203 kcal per 100g.
Which is more nutrient-dense?
Beef composite, separable lean only, trimmed to 1/8" fat, choice, cooked 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 composite | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 128 kcal | 203 kcal | -37% |
| Macronutrients | |||
| Water | 72.3 g | 61.5 g | +18% |
| Protein | 22.2 g | 28.7 g | -23% |
| Total lipid (fat) | 4.36 g | 9.16 g | -52% |
| Carbohydrate, by difference | 0.100 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.53 g | 3.54 g | -57% |
| Fatty acids, total monounsaturated | 1.54 g | 4.06 g | -62% |
| Fatty acids, total trans | 0.082 g | 0.279 g | -71% |
| Cholesterol | 55.0 mg | 82.0 mg | -33% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.058 mg | 0.076 mg | -24% |
| Riboflavin (Vitamin B2) | 0.072 mg | 0.213 mg | -66% |
| Niacin (Vitamin B3) | 3.95 mg | 6.15 mg | -36% |
| Pantothenic acid (Vitamin B5) | 0.282 mg | 0.525 mg | -46% |
| Vitamin B-6 — Pyridoxine | 0.367 mg | 0.523 mg | -30% |
| Biotin (Vitamin B7) | — | 8.00 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 89.2 mg | |
| Vitamin B-12 — Cobalamin | 1.65 ug | 1.99 ug | -17% |
| 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) | 0.200 mg | 0.270 mg | -26% |
| Vitamin D (D2 + D3) | 0.300 ug | 0.100 ug | +200% |
| Minerals | |||
| Calcium, Ca | 4.00 mg | 11.0 mg | -64% |
| Iron, Fe | 2.27 mg | 2.49 mg | -9% |
| Magnesium, Mg | 22.0 mg | 22.0 mg | = |
| Phosphorus, P | 198 mg | 197 mg | +1% |
| Potassium, K | 338 mg | 298 mg | +13% |
| Sodium, Na | 40.0 mg | 53.0 mg | -25% |
| Zinc, Zn | 2.93 mg | 5.84 mg | -50% |
| Copper, Cu | 0.079 mg | 0.085 mg | -7% |
| Manganese, Mn | 0.008 mg | 0.032 mg | -75% |
| Selenium, Se | 1.40 ug | 33.1 ug | -96% |
| Other Nutrients | |||
| Energy | 537 kj | 850 kj | -37% |
| Ash | 1.03 g | 1.08 g | -5% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | — | 8.00 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 8.00 ug | |
| Betaine | — | 13.7 mg | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 8.00 ug | 1.00 ug | +700% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 25.0 IU | 2.00 IU | +1150% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 11.0 IU | 3.00 IU | +267% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.300 ug | 0.100 ug | +200% |
| 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) | 0.002 g | 0.004 g | -50% |
| SFA 12:0 (Lauric acid) | 0.002 g | 0.006 g | -67% |
| SFA 14:0 (Myristic acid) | 0.075 g | 0.233 g | -68% |
| SFA 15:0 (Pentadecanoic acid) | — | 0.026 g | |
| SFA 16:0 (Palmitic acid) | 0.873 g | 2.03 g | -57% |
| SFA 17:0 (Margaric acid) | 0.057 g | 0.067 g | -15% |
| SFA 18:0 (Stearic acid) | 0.511 g | 1.16 g | -56% |
| SFA 20:0 (Arachidic acid) | 0.004 g | 0.002 g | +100% |
| SFA 22:0 (Behenic acid) | 0.002 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.001 g | 0.006 g | -83% |
| MUFA 14:1 (Myristoleic acid) | 0.017 g | 0.030 g | -43% |
| MUFA 15:1 (Pentadecenoic acid) | 0.004 g | 0.014 g | -71% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.123 g | 0.302 g | -59% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.107 g | 0.162 g | -34% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0.049 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.39 g | 3.66 g | -62% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 1.33 g | 1.98 g | -33% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.006 g | 0.009 g | -33% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.228 g | 0.455 g | -50% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.101 g | 0.358 g | -72% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.081 g | 0.213 g | -62% |
| PUFA 18:2 CLAs | 0.020 g | 0.019 g | +5% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.050 g | 0.020 g | +150% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.047 g | 0.009 g | +422% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.003 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.002 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.010 g | 0.009 g | +11% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.002 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.008 g | 0.009 g | -11% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.024 g | 0.054 g | -56% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.024 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.015 g | 0.003 g | +400% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.017 g | 0.010 g | +70% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.002 g | 0.001 g | +100% |
| Fatty acids, total trans-monoenoic | 0.082 g | 0.266 g | -69% |
| TFA 16:1 t | 0.016 g | 0.007 g | +129% |
| TFA 18:1 t | 0.066 g | 0.259 g | -75% |
| TFA 18:2 t not further defined | — | 0.013 g | |
| TFA 18:2 t,t | 0 g | — | |
| Fatty acids, total trans-polyenoic | 0 g | 0.013 g | -100% |
| Tryptophan (EAA) | 0.232 g | 0.252 g | -8% |
| Threonine (EAA) | 0.802 g | 1.25 g | -36% |
| Isoleucine (EAA, BCAA) | 0.921 g | 1.34 g | -31% |
| Leucine (EAA, BCAA) | 1.67 g | 2.40 g | -30% |
| Lysine (EAA) | 1.75 g | 2.60 g | -33% |
| Methionine (EAA) | 0.729 g | 0.766 g | -5% |
| Cystine (conditionally essential) | — | 0.339 g | |
| Phenylalanine (EAA) | 0.862 g | 1.16 g | -25% |
| Tyrosine (conditionally essential) | 0.746 g | 0.998 g | -25% |
| Valine (EAA, BCAA) | 0.978 g | 1.45 g | -32% |
| Arginine (conditionally essential) | 1.46 g | 1.91 g | -24% |
| Histidine (EAA) | 0.798 g | 0.990 g | -19% |
| Alanine | 1.15 g | 1.76 g | -34% |
| Aspartic acid | — | 2.72 g | |
| Glutamic acid | 3.09 g | 4.54 g | -32% |
| Glycine (conditionally essential) | 1.21 g | 1.55 g | -22% |
| Proline (conditionally essential) | 0.711 g | 1.32 g | -46% |
| Serine | 0.779 g | 1.16 g | -33% |
| Hydroxyproline | — | 0.235 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.
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