Beef vs Beef
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw is higher in more vitamins & minerals
Calories (kcal)
Beef 680
Beef 151
Protein (g)
Beef 10.6
Beef 20.5
Carbs (g)
Beef 0
Beef 0.010
Fat (g)
Beef 70.3
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 10.6g per 100g.
Which has fewer calories?
Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw — 151 vs 680 kcal per 100g.
Which is more nutrient-dense?
Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, 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 | 680 kcal | 151 kcal | +350% |
| Macronutrients | |||
| Water | 18.6 g | 71.2 g | -74% |
| Protein | 10.6 g | 20.5 g | -48% |
| Total lipid (fat) | 70.3 g | 7.63 g | +822% |
| Carbohydrate, by difference | 0 g | 0.010 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 28.5 g | 3.39 g | +740% |
| Fatty acids, total monounsaturated | 30.5 g | 3.05 g | +900% |
| Fatty acids, total trans | — | 0.347 g | |
| Cholesterol | 95.0 mg | 50.0 mg | +90% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.030 mg | — | |
| Riboflavin (Vitamin B2) | 0.046 mg | — | |
| Niacin (Vitamin B3) | 1.53 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.221 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.140 mg | — | |
| Biotin (Vitamin B7) | 0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 56.1 mg | — | |
| Vitamin B-12 — Cobalamin | 0.900 ug | — | |
| Vitamin A, RAE | 0 ug | 1.00 ug | -100% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0 mg | — | |
| Vitamin D (D2 + D3) | 0.400 ug | — | |
| Minerals | |||
| Calcium, Ca | 19.0 mg | 4.00 mg | +375% |
| Iron, Fe | 1.08 mg | 2.21 mg | -51% |
| Magnesium, Mg | 6.00 mg | — | |
| Phosphorus, P | 64.0 mg | — | |
| Potassium, K | 99.0 mg | — | |
| Sodium, Na | 23.0 mg | 62.0 mg | -63% |
| Zinc, Zn | 1.24 mg | — | |
| Copper, Cu | 0.040 mg | — | |
| Manganese, Mn | 0 mg | — | |
| Selenium, Se | 8.30 ug | — | |
| Other Nutrients | |||
| Energy | 2845 kj | 631 kj | +351% |
| Ash | 0.450 g | 1.06 g | -58% |
| Total Sugars | 0 g | 0 g | = |
| Sucrose | — | 0 g | |
| Glucose | — | 0 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 0 ug | — | |
| Betaine | 2.20 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 1.00 ug | -100% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 4.00 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 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) | 15.0 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.400 ug | — | |
| Vitamin K1 — Phylloquinone | 3.10 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 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) | 0.270 g | 0.006 g | +4400% |
| SFA 12:0 (Lauric acid) | 0.250 g | 0.006 g | +4067% |
| SFA 14:0 (Myristic acid) | 2.35 g | 0.206 g | +1041% |
| SFA 15:0 (Pentadecanoic acid) | — | 0.048 g | |
| SFA 16:0 (Palmitic acid) | 17.8 g | 1.80 g | +889% |
| SFA 17:0 (Margaric acid) | — | 0.102 g | |
| SFA 18:0 (Stearic acid) | 7.86 g | 1.21 g | +550% |
| SFA 20:0 (Arachidic acid) | — | 0.013 g | |
| SFA 22:0 (Behenic acid) | — | 0.006 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0.041 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 3.14 g | 0.206 g | +1424% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 27.1 g | 2.79 g | +873% |
| MUFA 18:1 t n-7 (Omega-7, Vaccenic acid — trans) | — | 0.057 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.170 g | 0.011 g | +1445% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 2.66 g | 0.420 g | +533% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.62 g | 0.247 g | +556% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 1.04 g | 0.063 g | +1551% |
| 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 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0.055 g | -100% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0.019 g | -100% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.015 g | 0.035 g | -57% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | 0.070 g | 0.231 g | -70% |
| Threonine (EAA) | 0.425 g | 0.912 g | -53% |
| Isoleucine (EAA, BCAA) | 0.485 g | 0.882 g | -45% |
| Leucine (EAA, BCAA) | 0.847 g | 1.67 g | -49% |
| Lysine (EAA) | 0.900 g | 1.81 g | -50% |
| Methionine (EAA) | 0.277 g | 0.588 g | -53% |
| Cystine (conditionally essential) | 0.137 g | 0.214 g | -36% |
| Phenylalanine (EAA) | 0.421 g | 0.786 g | -46% |
| Tyrosine (conditionally essential) | 0.339 g | 0.715 g | -53% |
| Valine (EAA, BCAA) | 0.528 g | 0.932 g | -43% |
| Arginine (conditionally essential) | 0.689 g | 1.36 g | -49% |
| Histidine (EAA) | 0.340 g | 0.665 g | -49% |
| Alanine | 0.647 g | 1.16 g | -44% |
| Aspartic acid | 0.970 g | 1.86 g | -48% |
| Glutamic acid | 1.60 g | 3.28 g | -51% |
| Glycine (conditionally essential) | 0.648 g | 0.897 g | -28% |
| Proline (conditionally essential) | 0.508 g | 0.829 g | -39% |
| Serine | 0.420 g | 0.792 g | -47% |
| Hydroxyproline | 0.112 g | 0.102 g | +10% |
| 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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