Beef vs Beef
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beef, rib eye steak, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled is higher in more vitamins & minerals
Calories (kcal)
Beef 304
Beef 151
Protein (g)
Beef 23.2
Beef 20.5
Carbs (g)
Beef 0
Beef 0.010
Fat (g)
Beef 23.5
Beef 7.63
Fiber (g)
Beef 0
Beef 0
Quick answers
Which has more protein?
Beef, rib eye steak, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled — 23.2g vs 20.5g per 100g.
Which has fewer calories?
Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw — 151 vs 304 kcal per 100g.
Which is more nutrient-dense?
Beef, rib eye steak, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, select, 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 | Beef | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 304 kcal | 151 kcal | +101% |
| Macronutrients | |||
| Water | 53.0 g | 71.2 g | -26% |
| Protein | 23.2 g | 20.5 g | +13% |
| Total lipid (fat) | 23.5 g | 7.63 g | +208% |
| Carbohydrate, by difference | 0 g | 0.010 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 10.7 g | 3.39 g | +216% |
| Fatty acids, total monounsaturated | 11.6 g | 3.05 g | +281% |
| Fatty acids, total trans | 1.65 g | 0.347 g | +377% |
| Cholesterol | 80.0 mg | 50.0 mg | +60% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.092 mg | — | |
| Riboflavin (Vitamin B2) | 0.288 mg | — | |
| Niacin (Vitamin B3) | 4.70 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.540 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.477 mg | — | |
| Biotin (Vitamin B7) | 6.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 47.4 mg | — | |
| Vitamin B-12 — Cobalamin | 2.02 ug | — | |
| Vitamin A, RAE | 8.00 ug | 1.00 ug | +700% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.070 mg | — | |
| Vitamin D (D2 + D3) | 0.200 ug | — | |
| Minerals | |||
| Calcium, Ca | 22.0 mg | 4.00 mg | +450% |
| Iron, Fe | 2.29 mg | 2.21 mg | +4% |
| Magnesium, Mg | 21.0 mg | — | |
| Phosphorus, P | 155 mg | — | |
| Potassium, K | 246 mg | — | |
| Sodium, Na | 59.0 mg | 62.0 mg | -5% |
| Zinc, Zn | 5.03 mg | — | |
| Copper, Cu | 0.069 mg | — | |
| Manganese, Mn | 0.069 mg | — | |
| Selenium, Se | 23.2 ug | — | |
| Other Nutrients | |||
| Energy | 1272 kj | 631 kj | +102% |
| Ash | 0.980 g | 1.06 g | -8% |
| 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) | 6.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 6.00 ug | — | |
| Betaine | 13.2 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 8.00 ug | 1.00 ug | +700% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 28.0 IU | 4.00 IU | +600% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 6.00 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.200 ug | — | |
| Vitamin K1 — Phylloquinone | 1.60 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) | 0.018 g | 0.006 g | +200% |
| SFA 12:0 (Lauric acid) | 0.020 g | 0.006 g | +233% |
| SFA 14:0 (Myristic acid) | 0.738 g | 0.206 g | +258% |
| SFA 15:0 (Pentadecanoic acid) | 0.132 g | 0.048 g | +175% |
| SFA 16:0 (Palmitic acid) | 5.65 g | 1.80 g | +214% |
| SFA 17:0 (Margaric acid) | 0.318 g | 0.102 g | +212% |
| SFA 18:0 (Stearic acid) | 3.82 g | 1.21 g | +216% |
| SFA 20:0 (Arachidic acid) | 0.022 g | 0.013 g | +69% |
| SFA 22:0 (Behenic acid) | — | 0.006 g | |
| SFA 24:0 (Lignoceric acid) | 0.010 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.158 g | 0.041 g | +285% |
| MUFA 15:1 (Pentadecenoic acid) | 0.047 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.790 g | 0.206 g | +283% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.729 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.197 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 10.4 g | 2.79 g | +272% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 8.87 g | — | |
| MUFA 18:1 t n-7 (Omega-7, Vaccenic acid — trans) | — | 0.057 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.056 g | 0.011 g | +409% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 1.11 g | 0.420 g | +163% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.968 g | 0.247 g | +292% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.751 g | — | |
| PUFA 18:2 CLAs | 0.117 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.040 g | 0.063 g | -37% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.040 g | — | |
| 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) | 0.009 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.024 g | 0 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.024 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.049 g | 0.055 g | -11% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.002 g | 0.019 g | -89% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.012 g | 0.035 g | -66% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 1.55 g | — | |
| TFA 16:1 t | 0.061 g | — | |
| TFA 18:1 t | 1.49 g | — | |
| TFA 18:2 t not further defined | 0.101 g | — | |
| Fatty acids, total trans-polyenoic | 0.101 g | — | |
| Tryptophan (EAA) | 0.260 g | 0.231 g | +13% |
| Threonine (EAA) | 1.11 g | 0.912 g | +22% |
| Isoleucine (EAA, BCAA) | 1.10 g | 0.882 g | +25% |
| Leucine (EAA, BCAA) | 2.06 g | 1.67 g | +23% |
| Lysine (EAA) | 2.29 g | 1.81 g | +27% |
| Methionine (EAA) | 0.641 g | 0.588 g | +9% |
| Cystine (conditionally essential) | 0.243 g | 0.214 g | +14% |
| Phenylalanine (EAA) | 0.947 g | 0.786 g | +20% |
| Tyrosine (conditionally essential) | 0.889 g | 0.715 g | +24% |
| Valine (EAA, BCAA) | 1.18 g | 0.932 g | +26% |
| Arginine (conditionally essential) | 1.62 g | 1.36 g | +20% |
| Histidine (EAA) | 0.907 g | 0.665 g | +36% |
| Alanine | 1.46 g | 1.16 g | +25% |
| Aspartic acid | 2.32 g | 1.86 g | +25% |
| Glutamic acid | 3.87 g | 3.28 g | +18% |
| Glycine (conditionally essential) | 1.15 g | 0.897 g | +28% |
| Proline (conditionally essential) | 1.07 g | 0.829 g | +29% |
| Serine | 0.983 g | 0.792 g | +24% |
| Hydroxyproline | 0.158 g | 0.102 g | +55% |
| 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.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.