Beef vs Beef
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beef, New Zealand, imported, variety meats and by-products, heart, raw is higher in more vitamins & minerals
Calories (kcal)
Beef 105
Beef 151
Protein (g)
Beef 18.5
Beef 20.5
Carbs (g)
Beef 0
Beef 0.010
Fat (g)
Beef 3.40
Beef 7.63
Fiber (g)
Beef 0
Beef 0
Quick answers
Which has more protein?
Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw — 20.5g vs 18.5g per 100g.
Which has fewer calories?
Beef, New Zealand, imported, variety meats and by-products, heart, raw — 105 vs 151 kcal per 100g.
Which is more nutrient-dense?
Beef, New Zealand, imported, variety meats and by-products, heart, 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 | 105 kcal | 151 kcal | -30% |
| Macronutrients | |||
| Water | 78.1 g | 71.2 g | +10% |
| Protein | 18.5 g | 20.5 g | -10% |
| Total lipid (fat) | 3.40 g | 7.63 g | -55% |
| Carbohydrate, by difference | 0 g | 0.010 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.857 g | 3.39 g | -75% |
| Fatty acids, total monounsaturated | 0.533 g | 3.05 g | -83% |
| Fatty acids, total trans | 0.055 g | 0.347 g | -84% |
| Cholesterol | 124 mg | 50.0 mg | +148% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.252 mg | — | |
| Riboflavin (Vitamin B2) | 0.682 mg | — | |
| Niacin (Vitamin B3) | 4.44 mg | — | |
| Pantothenic acid (Vitamin B5) | 1.79 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.160 mg | — | |
| Vitamin B-12 — Cobalamin | 10.8 ug | — | |
| Vitamin A, RAE | 10.0 ug | 1.00 ug | +900% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 1.22 mg | — | |
| Vitamin D (D2 + D3) | 0.200 ug | — | |
| Minerals | |||
| Calcium, Ca | 4.00 mg | 4.00 mg | = |
| Iron, Fe | 4.38 mg | 2.21 mg | +98% |
| Magnesium, Mg | 22.0 mg | — | |
| Phosphorus, P | 209 mg | — | |
| Potassium, K | 275 mg | — | |
| Sodium, Na | 86.0 mg | 62.0 mg | +39% |
| Zinc, Zn | 1.51 mg | — | |
| Copper, Cu | 0.373 mg | — | |
| Manganese, Mn | 0.034 mg | — | |
| Selenium, Se | 9.00 ug | — | |
| Other Nutrients | |||
| Energy | 438 kj | 631 kj | -31% |
| Ash | 1.02 g | 1.06 g | -4% |
| 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 | 10.0 ug | 1.00 ug | +900% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 34.0 IU | 4.00 IU | +750% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 6.00 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.200 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) | 0.001 g | 0.006 g | -83% |
| SFA 12:0 (Lauric acid) | 0.001 g | 0.006 g | -83% |
| SFA 14:0 (Myristic acid) | 0.019 g | 0.206 g | -91% |
| SFA 15:0 (Pentadecanoic acid) | — | 0.048 g | |
| SFA 16:0 (Palmitic acid) | 0.322 g | 1.80 g | -82% |
| SFA 17:0 (Margaric acid) | 0.034 g | 0.102 g | -67% |
| SFA 18:0 (Stearic acid) | 0.471 g | 1.21 g | -61% |
| SFA 20:0 (Arachidic acid) | 0.004 g | 0.013 g | -69% |
| SFA 22:0 (Behenic acid) | 0.003 g | 0.006 g | -50% |
| SFA 24:0 (Lignoceric acid) | 0.003 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.001 g | 0.041 g | -98% |
| MUFA 15:1 (Pentadecenoic acid) | 0.007 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.041 g | 0.206 g | -80% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.028 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.478 g | 2.79 g | -83% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.437 g | — | |
| MUFA 18:1 t n-7 (Omega-7, Vaccenic acid — trans) | — | 0.057 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.003 g | 0.011 g | -73% |
| 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 | 0.579 g | 0.420 g | +38% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.259 g | 0.247 g | +5% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.251 g | — | |
| PUFA 18:2 CLAs | 0.008 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.065 g | 0.063 g | +3% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.061 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.004 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) | 0.003 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.027 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) | 0.026 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.111 g | 0.055 g | +102% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.111 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.064 g | 0.019 g | +237% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.032 g | 0.035 g | -9% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.004 g | — | |
| Fatty acids, total trans-monoenoic | 0.055 g | — | |
| TFA 16:1 t | 0.013 g | — | |
| TFA 18:1 t | 0.042 g | — | |
| TFA 18:2 t,t | 0 g | — | |
| Fatty acids, total trans-polyenoic | 0 g | — | |
| Tryptophan (EAA) | 0.194 g | 0.231 g | -16% |
| Threonine (EAA) | 0.671 g | 0.912 g | -26% |
| Isoleucine (EAA, BCAA) | 0.770 g | 0.882 g | -13% |
| Leucine (EAA, BCAA) | 1.40 g | 1.67 g | -16% |
| Lysine (EAA) | 1.47 g | 1.81 g | -19% |
| Methionine (EAA) | 0.609 g | 0.588 g | +4% |
| Cystine (conditionally essential) | — | 0.214 g | |
| Phenylalanine (EAA) | 0.720 g | 0.786 g | -8% |
| Tyrosine (conditionally essential) | 0.623 g | 0.715 g | -13% |
| Valine (EAA, BCAA) | 0.818 g | 0.932 g | -12% |
| Arginine (conditionally essential) | 1.22 g | 1.36 g | -10% |
| Histidine (EAA) | 0.667 g | 0.665 g | = |
| Alanine | 0.964 g | 1.16 g | -17% |
| Aspartic acid | — | 1.86 g | |
| Glutamic acid | 2.58 g | 3.28 g | -21% |
| Glycine (conditionally essential) | 1.01 g | 0.897 g | +12% |
| Proline (conditionally essential) | 0.595 g | 0.829 g | -28% |
| Serine | 0.651 g | 0.792 g | -18% |
| 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, variety meats and by-products, heart, raw nutrition facts Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw nutrition facts Compare other foods →
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