Beef vs Oil

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Beef, retail cuts, separable fat, raw is higher in more vitamins & minerals

Calories (kcal)

Beef 674
Oil 900

Protein (g)

Beef 8.21
Oil 0

Carbs (g)

Beef 0
Oil 0

Fat (g)

Beef 70.9
Oil 100

Fiber (g)

Beef 0
Oil 0

Quick answers

Which has more protein?

Beef, retail cuts, separable fat, raw — 8.21g vs 0g per 100g.

Which has fewer calories?

Beef, retail cuts, separable fat, raw — 674 vs 900 kcal per 100g.

Which is more nutrient-dense?

Beef, retail cuts, separable 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 Oil
Energy
Energy 674 kcal 900 kcal
Macronutrients
Water 20.2 g 0 g
Protein 8.21 g 0 g
Total lipid (fat) 70.9 g 100 g
Carbohydrate, by difference 0 g 0 g
Fiber, total dietary 0 g 0 g
Fats & Fatty Acids
Fatty acids, total saturated 29.5 g 14.5 g
Fatty acids, total monounsaturated 30.9 g 54.2 g
Cholesterol 99.0 mg —
Vitamins
Vitamin C, total ascorbic acid 0 mg —
Thiamin (Vitamin B1) 0.030 mg 0 mg
Riboflavin (Vitamin B2) 0.037 mg 0 mg
Niacin (Vitamin B3) 1.44 mg 0 mg
Pantothenic acid (Vitamin B5) 0.163 mg —
Vitamin B-6 — Pyridoxine 0.108 mg —
Biotin (Vitamin B7) 0 ug —
Folate, total (Vitamin B9) 0 ug 0 ug
Vitamin B-12 — Cobalamin 0.730 ug 0 ug
Vitamin A, RAE 0 ug 694 ug
Carotene, beta 0 ug 0 ug
Carotene, alpha 0 ug 0 ug
Vitamin E (alpha-tocopherol) 0 mg 8.27 mg
Vitamin D (D2 + D3) 0.300 ug 5.70 ug
Vitamin K2 — Menaquinone-4 (MK-4) — 2.00 ug
Minerals
Calcium, Ca 26.0 mg 0 mg
Iron, Fe 0.720 mg 0 mg
Magnesium, Mg 5.00 mg 0 mg
Phosphorus, P 61.0 mg 0 mg
Potassium, K 96.0 mg 0 mg
Sodium, Na 26.0 mg 0 mg
Zinc, Zn 0.820 mg 0 mg
Copper, Cu 0.028 mg 0 mg
Manganese, Mn 0 mg 0 mg
Selenium, Se 6.60 ug 3.00 ug
Other Nutrients
Energy 2820 kj 3766 kj
Ash 0.280 g 0 g
Total Sugars 0 g 0 g
Sucrose — 0 g
Glucose — 0 g
Fructose — 0 g
Lactose — 0 g
Maltose — 0 g
Galactose — 0 g
Starch — 0 g
Folic acid (Vitamin B9 — synthetic) 0 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 0 ug —
Vitamin B-12, added 0 ug 0 ug
Retinol 0 ug —
Beta-carotene (Provitamin A) 0 ug 0 ug
Vitamin A, IU 0 IU 2310 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 0 mg
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 0 mg 0 mg
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 0 mg 0 mg
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) — 0 mg
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) — 0 mg
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) — 0 mg
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) — 0 mg
Vitamin D (D2 + D3 — total) 11.0 IU 228 IU
Vitamin D3 — Cholecalciferol (animal / sunlight source) 0.300 ug —
Vitamin K1 — Phylloquinone 3.40 ug 0 ug
Vitamin K (Dihydrophylloquinone — K1 reduced form) 0 ug 0 ug
SFA 4:0 (Butyric acid) 0 g —
SFA 6:0 (Caproic acid) 0 g —
SFA 8:0 (Caprylic acid) 0 g 0 g
SFA 10:0 (Capric acid) 0.310 g 0.120 g
SFA 12:0 (Lauric acid) 0.210 g 0.980 g
SFA 14:0 (Myristic acid) 2.39 g 5.94 g
SFA 15:0 (Pentadecanoic acid) — 0.230 g
SFA 16:0 (Palmitic acid) 17.7 g 6.57 g
SFA 17:0 (Margaric acid) — 0 g
SFA 18:0 (Stearic acid) 8.81 g 0.650 g
SFA 20:0 (Arachidic acid) — 0 g
SFA 22:0 (Behenic acid) — 0 g
SFA 24:0 (Lignoceric acid) — 0 g
MUFA 14:1 (Myristoleic acid) — 1.43 g
MUFA 15:1 (Pentadecenoic acid) — 0.090 g
MUFA 16:1 (Omega-7, Palmitoleic acid) 3.88 g 20.3 g
MUFA 17:1 (Heptadecenoic acid) — 0 g
MUFA 18:1 (Omega-9, Oleic acid family) 27.0 g 19.2 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.110 g 9.56 g
MUFA 22:1 (Omega-9, Erucic acid family) 0 g 3.52 g
MUFA 24:1 c (Omega-9, Nervonic acid — cis) — 0.100 g
Fatty acids, total polyunsaturated 2.56 g 10.8 g
PUFA 18:2 (Omega-6, Linoleic acid) 1.49 g 0.710 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 1.07 g 0.470 g
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g 0.360 g
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) — 0.110 g
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) — 0.050 g
PUFA 20:4 (Omega-6, Arachidonic acid family) 0 g 0.490 g
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0 g 2.80 g
PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) — 0.120 g
PUFA 22:4 (Omega-6, Adrenic acid) — 0.160 g
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0 g 1.59 g
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0 g 3.94 g
Tryptophan (EAA) 0.054 g —
Threonine (EAA) 0.328 g —
Isoleucine (EAA, BCAA) 0.374 g —
Leucine (EAA, BCAA) 0.653 g —
Lysine (EAA) 0.694 g —
Methionine (EAA) 0.214 g —
Cystine (conditionally essential) 0.106 g —
Phenylalanine (EAA) 0.324 g —
Tyrosine (conditionally essential) 0.262 g —
Valine (EAA, BCAA) 0.407 g —
Arginine (conditionally essential) 0.531 g —
Histidine (EAA) 0.262 g —
Alanine 0.499 g —
Aspartic acid 0.748 g —
Glutamic acid 1.23 g —
Glycine (conditionally essential) 0.500 g —
Proline (conditionally essential) 0.391 g —
Serine 0.323 g —
Hydroxyproline 0.086 g —
Alcohol, ethyl 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, retail cuts, separable fat, raw nutrition facts Oil, beluga, whale (Alaska Native) nutrition facts Compare other foods →

Dig deeper — biggest differences

Selenium, Se +120% in Beef, retail cuts, separable fat, raw Vitamin A, RAE -100% in Beef, retail cuts, separable fat, raw Vitamin E (alpha-tocopherol) -100% in Beef, retail cuts, separable fat, raw Vitamin D (D2 + D3) -95% in Beef, retail cuts, separable fat, raw

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