Beef vs Beef
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beef, rib, shortribs, separable lean only, choice, cooked, braised is higher in more vitamins & minerals
Calories (kcal)
Beef 295
Beef 151
Protein (g)
Beef 30.8
Beef 20.5
Carbs (g)
Beef 0
Beef 0.010
Fat (g)
Beef 18.1
Beef 7.63
Fiber (g)
Beef 0
Beef 0
Quick answers
Which has more protein?
Beef, rib, shortribs, separable lean only, choice, cooked, braised — 30.8g 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 295 kcal per 100g.
Which is more nutrient-dense?
Beef, rib, shortribs, separable lean only, choice, cooked, braised 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 | 295 kcal | 151 kcal | +95% |
| Macronutrients | |||
| Water | 50.2 g | 71.2 g | -30% |
| Protein | 30.8 g | 20.5 g | +50% |
| Total lipid (fat) | 18.1 g | 7.63 g | +138% |
| Carbohydrate, by difference | 0 g | 0.010 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 7.74 g | 3.39 g | +128% |
| Fatty acids, total monounsaturated | 7.98 g | 3.05 g | +162% |
| Fatty acids, total trans | — | 0.347 g | |
| Cholesterol | 93.0 mg | 50.0 mg | +86% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.065 mg | — | |
| Riboflavin (Vitamin B2) | 0.202 mg | — | |
| Niacin (Vitamin B3) | 3.21 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.337 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.280 mg | — | |
| Biotin (Vitamin B7) | 7.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 117 mg | — | |
| Vitamin B-12 — Cobalamin | 3.46 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) | 0.140 mg | — | |
| Vitamin D (D2 + D3) | 0.300 ug | — | |
| Minerals | |||
| Calcium, Ca | 11.0 mg | 4.00 mg | +175% |
| Iron, Fe | 3.36 mg | 2.21 mg | +52% |
| Magnesium, Mg | 22.0 mg | — | |
| Phosphorus, P | 235 mg | — | |
| Potassium, K | 313 mg | — | |
| Sodium, Na | 58.0 mg | 62.0 mg | -6% |
| Zinc, Zn | 7.80 mg | — | |
| Copper, Cu | 0.107 mg | — | |
| Manganese, Mn | 0.018 mg | — | |
| Selenium, Se | 22.1 ug | — | |
| Other Nutrients | |||
| Energy | 1234 kj | 631 kj | +96% |
| 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) | 7.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 7.00 ug | — | |
| Betaine | 15.4 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 D (D2 + D3 — total) | 12.0 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.300 ug | — | |
| Vitamin K1 — Phylloquinone | 1.90 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) | 0.010 g | 0.006 g | +67% |
| SFA 12:0 (Lauric acid) | 0.010 g | 0.006 g | +67% |
| SFA 14:0 (Myristic acid) | 0.570 g | 0.206 g | +177% |
| SFA 15:0 (Pentadecanoic acid) | — | 0.048 g | |
| SFA 16:0 (Palmitic acid) | 4.35 g | 1.80 g | +142% |
| SFA 17:0 (Margaric acid) | — | 0.102 g | |
| SFA 18:0 (Stearic acid) | 2.44 g | 1.21 g | +102% |
| 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) | 0.630 g | 0.206 g | +206% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 7.04 g | 2.79 g | +153% |
| MUFA 18:1 t n-7 (Omega-7, Vaccenic acid — trans) | — | 0.057 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.010 g | 0.011 g | -9% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.550 g | 0.420 g | +31% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.430 g | 0.247 g | +74% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.050 g | 0.063 g | -21% |
| 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) | 0.050 g | 0.055 g | -9% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.003 g | 0.019 g | -84% |
| 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) | 0.001 g | — | |
| Phytosterols | 0 mg | — | |
| Tryptophan (EAA) | 0.202 g | 0.231 g | -13% |
| Threonine (EAA) | 1.23 g | 0.912 g | +35% |
| Isoleucine (EAA, BCAA) | 1.40 g | 0.882 g | +59% |
| Leucine (EAA, BCAA) | 2.45 g | 1.67 g | +47% |
| Lysine (EAA) | 2.60 g | 1.81 g | +43% |
| Methionine (EAA) | 0.801 g | 0.588 g | +36% |
| Cystine (conditionally essential) | 0.397 g | 0.214 g | +86% |
| Phenylalanine (EAA) | 1.22 g | 0.786 g | +55% |
| Tyrosine (conditionally essential) | 0.980 g | 0.715 g | +37% |
| Valine (EAA, BCAA) | 1.53 g | 0.932 g | +64% |
| Arginine (conditionally essential) | 1.99 g | 1.36 g | +47% |
| Histidine (EAA) | 0.982 g | 0.665 g | +48% |
| Alanine | 1.87 g | 1.16 g | +61% |
| Aspartic acid | 2.80 g | 1.86 g | +51% |
| Glutamic acid | 4.62 g | 3.28 g | +41% |
| Glycine (conditionally essential) | 1.87 g | 0.897 g | +109% |
| Proline (conditionally essential) | 1.47 g | 0.829 g | +77% |
| Serine | 1.21 g | 0.792 g | +53% |
| Hydroxyproline | 0.323 g | 0.102 g | +217% |
| 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, rib, shortribs, separable lean only, choice, cooked, braised nutrition facts Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca +175% in Beef, rib, shortribs, separable lean only, choice, cooked, braised Vitamin A, RAE -100% in Beef, rib, shortribs, separable lean only, choice, cooked, braised Iron, Fe +52% in Beef, rib, shortribs, separable lean only, choice, cooked, braised Protein +50% in Beef, rib, shortribs, separable lean only, choice, cooked, braised
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