Beef vs Veal
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled is higher in more vitamins & minerals
Calories (kcal)
Beef 300
Veal 540
Protein (g)
Beef 26.5
Veal 15.3
Carbs (g)
Beef 0
Veal 0
Fat (g)
Beef 21.6
Veal 53.2
Fiber (g)
Beef 0
Veal 0
Quick answers
Which has more protein?
Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled — 26.5g vs 15.3g per 100g.
Which has fewer calories?
Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled — 300 vs 540 kcal per 100g.
Which is more nutrient-dense?
Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled 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 | Veal | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 300 kcal | 540 kcal | -44% |
| Macronutrients | |||
| Water | 50.8 g | 32.7 g | +55% |
| Protein | 26.5 g | 15.3 g | +73% |
| Total lipid (fat) | 21.6 g | 53.2 g | -59% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 7.73 g | 17.8 g | -56% |
| Fatty acids, total monounsaturated | 8.73 g | 23.9 g | -63% |
| Fatty acids, total trans | 1.00 g | 2.05 g | -51% |
| Cholesterol | 104 mg | 85.0 mg | +22% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.126 mg | 0.053 mg | +138% |
| Riboflavin (Vitamin B2) | 0.827 mg | 0.160 mg | +417% |
| Niacin (Vitamin B3) | 4.84 mg | 4.16 mg | +16% |
| Pantothenic acid (Vitamin B5) | 1.36 mg | 0.390 mg | +249% |
| Vitamin B-6 — Pyridoxine | 0.437 mg | 0.214 mg | +104% |
| Biotin (Vitamin B7) | 6.00 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 78.1 mg | 41.9 mg | +86% |
| Vitamin B-12 — Cobalamin | 7.97 ug | 1.61 ug | +395% |
| Vitamin A, RAE | 8.00 ug | 0 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.100 mg | 0.450 mg | -78% |
| Vitamin D (D2 + D3) | 0.200 ug | 3.60 ug | -94% |
| Minerals | |||
| Calcium, Ca | 8.00 mg | 58.0 mg | -86% |
| Iron, Fe | 4.95 mg | 1.09 mg | +354% |
| Magnesium, Mg | 24.0 mg | 26.0 mg | -8% |
| Phosphorus, P | 182 mg | 168 mg | +8% |
| Potassium, K | 282 mg | 152 mg | +86% |
| Sodium, Na | 70.0 mg | 103 mg | -32% |
| Zinc, Zn | 6.97 mg | 1.42 mg | +391% |
| Copper, Cu | 0.205 mg | 0.074 mg | +177% |
| Manganese, Mn | 0.204 mg | 0.044 mg | +364% |
| Selenium, Se | 35.2 ug | 9.80 ug | +259% |
| Other Nutrients | |||
| Energy | 1257 kj | 2260 kj | -44% |
| Ash | 1.26 g | 0.600 g | +110% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 6.00 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 6.00 ug | 0 ug | |
| Betaine | 15.2 mg | 15.3 mg | -1% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 8.00 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 26.0 IU | 0 IU | |
| 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) | — | 0.070 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0.040 mg | |
| Vitamin D (D2 + D3 — total) | 6.00 IU | 142 IU | -96% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.200 ug | 3.60 ug | -94% |
| Vitamin K1 — Phylloquinone | 1.60 ug | 2.40 ug | -33% |
| 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) | 0.010 g | 0.014 g | -29% |
| SFA 12:0 (Lauric acid) | 0.011 g | 0.033 g | -67% |
| SFA 14:0 (Myristic acid) | 0.461 g | 1.25 g | -63% |
| SFA 15:0 (Pentadecanoic acid) | 0.079 g | — | |
| SFA 16:0 (Palmitic acid) | 4.06 g | 11.2 g | -64% |
| SFA 17:0 (Margaric acid) | 0.253 g | 0.494 g | -49% |
| SFA 18:0 (Stearic acid) | 2.84 g | 4.76 g | -41% |
| SFA 20:0 (Arachidic acid) | 0.007 g | 0.019 g | -63% |
| SFA 24:0 (Lignoceric acid) | 0.022 g | 0.014 g | +57% |
| MUFA 14:1 (Myristoleic acid) | 0.092 g | 0.471 g | -80% |
| MUFA 15:1 (Pentadecenoic acid) | 0.096 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.519 g | 2.00 g | -74% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.500 g | 2.00 g | -75% |
| MUFA 17:1 (Heptadecenoic acid) | 0.170 g | 0.476 g | -64% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 7.83 g | 20.8 g | -62% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 6.88 g | 18.8 g | -63% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.021 g | 0.098 g | -79% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 1.18 g | 1.71 g | -31% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.940 g | 1.61 g | -42% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.857 g | 1.30 g | -34% |
| PUFA 18:2 CLAs | 0.061 g | 0.312 g | -80% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.023 g | 0.048 g | -52% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.023 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.001 g | 0.005 g | -80% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.039 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.039 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.146 g | 0.047 g | +211% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.003 g | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.024 g | 0.010 g | +140% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.001 g | 0 g | |
| Fatty acids, total trans-monoenoic | 0.978 g | 2.05 g | -52% |
| TFA 16:1 t | 0.019 g | — | |
| TFA 18:1 t | 0.959 g | 2.05 g | -53% |
| TFA 18:2 t not further defined | 0.022 g | — | |
| Fatty acids, total trans-polyenoic | 0.022 g | — | |
| Tryptophan (EAA) | 0.297 g | 0.155 g | +92% |
| Threonine (EAA) | 1.24 g | 0.668 g | +86% |
| Isoleucine (EAA, BCAA) | 1.23 g | 0.753 g | +63% |
| Leucine (EAA, BCAA) | 2.26 g | 1.22 g | +86% |
| Lysine (EAA) | 2.50 g | 1.26 g | +99% |
| Methionine (EAA) | 0.713 g | 0.357 g | +100% |
| Cystine (conditionally essential) | 0.266 g | 0.172 g | +55% |
| Phenylalanine (EAA) | 1.06 g | 0.617 g | +71% |
| Tyrosine (conditionally essential) | 0.979 g | 0.487 g | +101% |
| Valine (EAA, BCAA) | 1.32 g | 0.845 g | +56% |
| Arginine (conditionally essential) | 1.79 g | 0.899 g | +99% |
| Histidine (EAA) | 0.974 g | 0.555 g | +75% |
| Alanine | 1.64 g | 0.909 g | +80% |
| Aspartic acid | 2.56 g | 1.32 g | +94% |
| Glutamic acid | 4.30 g | 2.42 g | +78% |
| Glycine (conditionally essential) | 1.30 g | 0.785 g | +66% |
| Proline (conditionally essential) | 1.18 g | 0.638 g | +85% |
| Serine | 1.08 g | 0.573 g | +89% |
| Hydroxyproline | 0.181 g | 0.084 g | +115% |
| 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, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled nutrition facts Veal, external fat only, cooked nutrition facts Compare other foods →
Dig deeper — biggest differences
Riboflavin (Vitamin B2) +417% in Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled Vitamin B-12 — Cobalamin +395% in Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled Zinc, Zn +391% in Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled Manganese, Mn +364% in Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled
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