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 271
Beef composite 203
Protein (g)
Beef 18.3
Beef composite 28.7
Carbs (g)
Beef 3.68
Beef composite 0
Fat (g)
Beef 20.3
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 18.3g per 100g.
Which has fewer calories?
Beef composite, separable lean only, trimmed to 1/8" fat, choice, cooked — 203 vs 271 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 | 271 kcal | 203 kcal | +33% |
| Macronutrients | |||
| Water | 57.0 g | 61.5 g | -7% |
| Protein | 18.3 g | 28.7 g | -36% |
| Total lipid (fat) | 20.3 g | 9.16 g | +122% |
| Carbohydrate, by difference | 3.68 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 7.02 g | 3.54 g | +99% |
| Fatty acids, total monounsaturated | 6.63 g | 4.06 g | +63% |
| Fatty acids, total trans | 0.358 g | 0.279 g | +28% |
| Cholesterol | 105 mg | 82.0 mg | +28% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.059 mg | 0.076 mg | -22% |
| Riboflavin (Vitamin B2) | 0.227 mg | 0.213 mg | +7% |
| Niacin (Vitamin B3) | 2.58 mg | 6.15 mg | -58% |
| Pantothenic acid (Vitamin B5) | 0.709 mg | 0.525 mg | +35% |
| Vitamin B-6 — Pyridoxine | 0.072 mg | 0.523 mg | -86% |
| Biotin (Vitamin B7) | — | 8.00 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 89.2 mg | |
| Vitamin B-12 — Cobalamin | 3.95 ug | 1.99 ug | +98% |
| Vitamin A, RAE | 12.0 ug | 1.00 ug | +1100% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.950 mg | 0.270 mg | +252% |
| Vitamin D (D2 + D3) | 0.300 ug | 0.100 ug | +200% |
| Minerals | |||
| Calcium, Ca | 5.00 mg | 11.0 mg | -55% |
| Iron, Fe | 2.52 mg | 2.49 mg | +1% |
| Magnesium, Mg | 17.0 mg | 22.0 mg | -23% |
| Phosphorus, P | 157 mg | 197 mg | -20% |
| Potassium, K | 189 mg | 298 mg | -37% |
| Sodium, Na | 57.0 mg | 53.0 mg | +8% |
| Zinc, Zn | 4.20 mg | 5.84 mg | -28% |
| Copper, Cu | 0.163 mg | 0.085 mg | +92% |
| Manganese, Mn | 0.013 mg | 0.032 mg | -59% |
| Selenium, Se | 3.90 ug | 33.1 ug | -88% |
| Other Nutrients | |||
| Energy | 1134 kj | 850 kj | +33% |
| Ash | 0.720 g | 1.08 g | -33% |
| 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 | 12.0 ug | 1.00 ug | +1100% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 42.0 IU | 2.00 IU | +2000% |
| 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) | 14.0 IU | 3.00 IU | +367% |
| 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) | 0.006 g | 0.004 g | +50% |
| SFA 12:0 (Lauric acid) | 0.015 g | 0.006 g | +150% |
| SFA 14:0 (Myristic acid) | 0.459 g | 0.233 g | +97% |
| SFA 15:0 (Pentadecanoic acid) | — | 0.026 g | |
| SFA 16:0 (Palmitic acid) | 3.44 g | 2.03 g | +70% |
| SFA 17:0 (Margaric acid) | 0.310 g | 0.067 g | +363% |
| SFA 18:0 (Stearic acid) | 2.77 g | 1.16 g | +138% |
| SFA 20:0 (Arachidic acid) | 0.016 g | 0.002 g | +700% |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | 0.006 g | -100% |
| MUFA 14:1 (Myristoleic acid) | 0.084 g | 0.030 g | +180% |
| MUFA 15:1 (Pentadecenoic acid) | 0.009 g | 0.014 g | -36% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.522 g | 0.302 g | +73% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.437 g | 0.162 g | +170% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0.049 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 5.99 g | 3.66 g | +64% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 5.72 g | 1.98 g | +188% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.026 g | 0.009 g | +189% |
| 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 | 0.715 g | 0.455 g | +57% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.398 g | 0.358 g | +11% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.299 g | 0.213 g | +40% |
| PUFA 18:2 CLAs | 0.099 g | 0.019 g | +421% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.147 g | 0.020 g | +635% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.147 g | 0.009 g | +1533% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 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) | 0.024 g | 0.009 g | +167% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.005 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.019 g | 0.009 g | +111% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.045 g | 0.054 g | -17% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.045 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.025 g | 0.003 g | +733% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.057 g | 0.010 g | +470% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.003 g | 0.001 g | +200% |
| Fatty acids, total trans-monoenoic | 0.358 g | 0.266 g | +35% |
| TFA 16:1 t | 0.085 g | 0.007 g | +1114% |
| TFA 18:1 t | 0.273 g | 0.259 g | +5% |
| 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) | 0.192 g | 0.252 g | -24% |
| Threonine (EAA) | 0.663 g | 1.25 g | -47% |
| Isoleucine (EAA, BCAA) | 0.761 g | 1.34 g | -43% |
| Leucine (EAA, BCAA) | 1.38 g | 2.40 g | -42% |
| Lysine (EAA) | 1.45 g | 2.60 g | -44% |
| Methionine (EAA) | 0.602 g | 0.766 g | -21% |
| Cystine (conditionally essential) | — | 0.339 g | |
| Phenylalanine (EAA) | 0.712 g | 1.16 g | -38% |
| Tyrosine (conditionally essential) | 0.616 g | 0.998 g | -38% |
| Valine (EAA, BCAA) | 0.808 g | 1.45 g | -44% |
| Arginine (conditionally essential) | 1.20 g | 1.91 g | -37% |
| Histidine (EAA) | 0.660 g | 0.990 g | -33% |
| Alanine | 0.953 g | 1.76 g | -46% |
| Aspartic acid | — | 2.72 g | |
| Glutamic acid | 2.55 g | 4.54 g | -44% |
| Glycine (conditionally essential) | 0.997 g | 1.55 g | -36% |
| Proline (conditionally essential) | 0.588 g | 1.32 g | -55% |
| Serine | 0.644 g | 1.16 g | -45% |
| 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.
Beef, New Zealand, imported, variety meats and by-products, tongue, cooked, boiled nutrition facts Beef composite, separable lean only, trimmed to 1/8" fat, choice, cooked nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin A, RAE +1100% in Beef, New Zealand, imported, variety meats and by-products, tongue, cooked, boiled Vitamin E (alpha-tocopherol) +252% in Beef, New Zealand, imported, variety meats and by-products, tongue, cooked, boiled Vitamin D (D2 + D3) +200% in Beef, New Zealand, imported, variety meats and by-products, tongue, cooked, boiled Vitamin B-12 — Cobalamin +98% in Beef, New Zealand, imported, variety meats and by-products, tongue, cooked, boiled
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