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, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted — 22.8g 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 323 kcal per 100g.
Which is more nutrient-dense?
Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted 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 | 323 kcal | 151 kcal | +114% |
| Macronutrients | |||
| Water | 50.8 g | 71.2 g | -29% |
| Protein | 22.8 g | 20.5 g | +11% |
| Total lipid (fat) | 25.0 g | 7.63 g | +228% |
| Carbohydrate, by difference | 0 g | 0.010 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 10.1 g | 3.39 g | +196% |
| Fatty acids, total monounsaturated | 10.8 g | 3.05 g | +255% |
| Fatty acids, total trans | — | 0.347 g | |
| Cholesterol | 83.0 mg | 50.0 mg | +66% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.060 mg | — | |
| Riboflavin (Vitamin B2) | 0.160 mg | — | |
| Niacin (Vitamin B3) | 3.19 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.240 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.240 mg | — | |
| Biotin (Vitamin B7) | 6.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 2.90 ug | — | |
| Vitamin A, RAE | 0 ug | 1.00 ug | -100% |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 13.0 mg | 4.00 mg | +225% |
| Iron, Fe | 2.44 mg | 2.21 mg | +10% |
| Magnesium, Mg | 20.0 mg | — | |
| Phosphorus, P | 185 mg | — | |
| Potassium, K | 328 mg | — | |
| Sodium, Na | 64.0 mg | 62.0 mg | +3% |
| Zinc, Zn | 5.00 mg | — | |
| Copper, Cu | 0.078 mg | — | |
| Manganese, Mn | 0.014 mg | — | |
| Selenium, Se | 22.0 ug | — | |
| Other Nutrients | |||
| Energy | 1351 kj | 631 kj | +114% |
| Ash | 1.12 g | 1.06 g | +6% |
| 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) | 0.070 g | 0.006 g | +1067% |
| SFA 12:0 (Lauric acid) | 0.070 g | 0.006 g | +1067% |
| SFA 14:0 (Myristic acid) | 0.810 g | 0.206 g | +293% |
| SFA 15:0 (Pentadecanoic acid) | — | 0.048 g | |
| SFA 16:0 (Palmitic acid) | 6.20 g | 1.80 g | +245% |
| SFA 17:0 (Margaric acid) | — | 0.102 g | |
| SFA 18:0 (Stearic acid) | 2.91 g | 1.21 g | +141% |
| 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) | 1.07 g | 0.206 g | +419% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 9.69 g | 2.79 g | +248% |
| 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 | 0.910 g | 0.420 g | +117% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.610 g | 0.247 g | +147% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.290 g | 0.063 g | +360% |
| 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) | 0.020 g | 0.055 g | -64% |
| 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) | 0.255 g | 0.231 g | +10% |
| Threonine (EAA) | 0.994 g | 0.912 g | +9% |
| Isoleucine (EAA, BCAA) | 1.02 g | 0.882 g | +16% |
| Leucine (EAA, BCAA) | 1.80 g | 1.67 g | +8% |
| Lysine (EAA) | 1.89 g | 1.81 g | +4% |
| Methionine (EAA) | 0.583 g | 0.588 g | -1% |
| Cystine (conditionally essential) | 0.255 g | 0.214 g | +19% |
| Phenylalanine (EAA) | 0.889 g | 0.786 g | +13% |
| Tyrosine (conditionally essential) | 0.765 g | 0.715 g | +7% |
| Valine (EAA, BCAA) | 1.11 g | 0.932 g | +19% |
| Arginine (conditionally essential) | 1.44 g | 1.36 g | +6% |
| Histidine (EAA) | 0.779 g | 0.665 g | +17% |
| Alanine | 1.37 g | 1.16 g | +18% |
| Aspartic acid | 2.08 g | 1.86 g | +12% |
| Glutamic acid | 3.42 g | 3.28 g | +4% |
| Glycine (conditionally essential) | 1.24 g | 0.897 g | +38% |
| Proline (conditionally essential) | 1.00 g | 0.829 g | +21% |
| Serine | 0.870 g | 0.792 g | +10% |
| 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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