Beef vs Beef
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Calories (kcal)
Protein (g)
Carbs (g)
Fat (g)
Fiber (g)
Quick answers
Which has more protein?
Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled — 21.5g 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 338 kcal per 100g.
Which is more nutrient-dense?
Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled 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 | 338 kcal | 151 kcal | +124% |
| Macronutrients | |||
| Water | 48.7 g | 71.2 g | -32% |
| Protein | 21.5 g | 20.5 g | +5% |
| Total lipid (fat) | 27.2 g | 7.63 g | +257% |
| Carbohydrate, by difference | 0 g | 0.010 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 11.1 g | 3.39 g | +226% |
| Fatty acids, total monounsaturated | 11.5 g | 3.05 g | +278% |
| Fatty acids, total trans | — | 0.347 g | |
| Cholesterol | 80.0 mg | 50.0 mg | +60% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.070 mg | — | |
| Riboflavin (Vitamin B2) | 0.160 mg | — | |
| Niacin (Vitamin B3) | 2.78 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.350 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.230 mg | — | |
| Biotin (Vitamin B7) | 6.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 2.89 ug | — | |
| Vitamin A, RAE | 0 ug | 1.00 ug | -100% |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 10.0 mg | 4.00 mg | +150% |
| Iron, Fe | 2.19 mg | 2.21 mg | -1% |
| Magnesium, Mg | 19.0 mg | — | |
| Phosphorus, P | 182 mg | — | |
| Potassium, K | 309 mg | — | |
| Sodium, Na | 64.0 mg | 62.0 mg | +3% |
| Zinc, Zn | 5.07 mg | — | |
| Copper, Cu | 0.079 mg | — | |
| Manganese, Mn | 0.013 mg | — | |
| Selenium, Se | 21.0 ug | — | |
| Other Nutrients | |||
| Energy | 1414 kj | 631 kj | +124% |
| Ash | 1.04 g | 1.06 g | -2% |
| Total Sugars | — | 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 | — | |
| Retinol | 0 ug | 1.00 ug | -100% |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 0 IU | 4.00 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | 0.080 g | 0.006 g | +1233% |
| SFA 12:0 (Lauric acid) | 0.070 g | 0.006 g | +1067% |
| SFA 14:0 (Myristic acid) | 0.880 g | 0.206 g | +327% |
| SFA 15:0 (Pentadecanoic acid) | — | 0.048 g | |
| SFA 16:0 (Palmitic acid) | 6.79 g | 1.80 g | +278% |
| SFA 17:0 (Margaric acid) | — | 0.102 g | |
| SFA 18:0 (Stearic acid) | 3.23 g | 1.21 g | +167% |
| 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) | 1.17 g | 0.206 g | +468% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 10.3 g | 2.79 g | +269% |
| MUFA 18:1 t n-7 (Omega-7, Vaccenic acid — trans) | — | 0.057 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.050 g | 0.011 g | +355% |
| Fatty acids, total polyunsaturated | 1.03 g | 0.420 g | +145% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.690 g | 0.247 g | +179% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.300 g | 0.063 g | +376% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0.001 g | |
| 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) | 0.040 g | 0.055 g | -27% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0.019 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0.035 g | |
| Tryptophan (EAA) | 0.241 g | 0.231 g | +4% |
| Threonine (EAA) | 0.941 g | 0.912 g | +3% |
| Isoleucine (EAA, BCAA) | 0.969 g | 0.882 g | +10% |
| Leucine (EAA, BCAA) | 1.70 g | 1.67 g | +2% |
| Lysine (EAA) | 1.79 g | 1.81 g | -1% |
| Methionine (EAA) | 0.552 g | 0.588 g | -6% |
| Cystine (conditionally essential) | 0.241 g | 0.214 g | +13% |
| Phenylalanine (EAA) | 0.841 g | 0.786 g | +7% |
| Tyrosine (conditionally essential) | 0.724 g | 0.715 g | +1% |
| Valine (EAA, BCAA) | 1.05 g | 0.932 g | +12% |
| Arginine (conditionally essential) | 1.36 g | 1.36 g | +1% |
| Histidine (EAA) | 0.738 g | 0.665 g | +11% |
| Alanine | 1.30 g | 1.16 g | +12% |
| Aspartic acid | 1.97 g | 1.86 g | +6% |
| Glutamic acid | 3.24 g | 3.28 g | -1% |
| Glycine (conditionally essential) | 1.18 g | 0.897 g | +31% |
| Proline (conditionally essential) | 0.952 g | 0.829 g | +15% |
| Serine | 0.824 g | 0.792 g | +4% |
| Hydroxyproline | — | 0.102 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 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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