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 884
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 884 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 | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 674 kcal | 884 kcal | -24% |
| Macronutrients | |||
| Water | 20.2 g | 0 g | |
| Protein | 8.21 g | 0 g | |
| Total lipid (fat) | 70.9 g | 100 g | -29% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 29.5 g | 49.3 g | -40% |
| Fatty acids, total monounsaturated | 30.9 g | 37.0 g | -16% |
| Cholesterol | 99.0 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 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 | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.108 mg | 0 mg | |
| Biotin (Vitamin B7) | 0 ug | 0 ug | = |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 0.300 mg | |
| Vitamin B-12 — Cobalamin | 0.730 ug | 0 ug | |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0 mg | 15.9 mg | -100% |
| Vitamin D (D2 + D3) | 0.300 ug | — | |
| Minerals | |||
| Calcium, Ca | 26.0 mg | 0 mg | |
| Iron, Fe | 0.720 mg | 0.010 mg | +7100% |
| 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 | — | |
| Selenium, Se | 6.60 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 2820 kj | 3699 kj | -24% |
| Ash | 0.280 g | 0 g | |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 0 ug | 0 ug | = |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 0 ug | 0 ug | = |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 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 | 0 mg | = |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 11.0 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.300 ug | — | |
| Vitamin K1 — Phylloquinone | 3.40 ug | 8.00 ug | -57% |
| 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) | 0.310 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.210 g | 0.100 g | +110% |
| SFA 14:0 (Myristic acid) | 2.39 g | 1.00 g | +139% |
| SFA 16:0 (Palmitic acid) | 17.7 g | 43.5 g | -59% |
| SFA 18:0 (Stearic acid) | 8.81 g | 4.30 g | +105% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 3.88 g | 0.300 g | +1193% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 27.0 g | 36.6 g | -26% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.110 g | 0.100 g | +10% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 2.56 g | 9.30 g | -72% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.49 g | 9.10 g | -84% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 1.07 g | 0.200 g | +435% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Tryptophan (EAA) | 0.054 g | 0 g | |
| Threonine (EAA) | 0.328 g | 0 g | |
| Isoleucine (EAA, BCAA) | 0.374 g | 0 g | |
| Leucine (EAA, BCAA) | 0.653 g | 0 g | |
| Lysine (EAA) | 0.694 g | 0 g | |
| Methionine (EAA) | 0.214 g | 0 g | |
| Cystine (conditionally essential) | 0.106 g | 0 g | |
| Phenylalanine (EAA) | 0.324 g | 0 g | |
| Tyrosine (conditionally essential) | 0.262 g | 0 g | |
| Valine (EAA, BCAA) | 0.407 g | 0 g | |
| Arginine (conditionally essential) | 0.531 g | 0 g | |
| Histidine (EAA) | 0.262 g | 0 g | |
| Alanine | 0.499 g | 0 g | |
| Aspartic acid | 0.748 g | 0 g | |
| Glutamic acid | 1.23 g | 0 g | |
| Glycine (conditionally essential) | 0.500 g | 0 g | |
| Proline (conditionally essential) | 0.391 g | 0 g | |
| Serine | 0.323 g | 0 g | |
| Hydroxyproline | 0.086 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, retail cuts, separable fat, raw nutrition facts Oil, palm nutrition facts Compare other foods →
Dig deeper — biggest differences
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.