Beef vs Beef composite
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted is higher in more vitamins & minerals
Calories (kcal)
Beef 163
Beef composite 203
Protein (g)
Beef 29.9
Beef composite 28.7
Carbs (g)
Beef 0
Beef composite 0
Fat (g)
Beef 3.90
Beef composite 9.16
Fiber (g)
Beef 0
Beef composite 0
Quick answers
Which has more protein?
Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted — 29.9g vs 28.7g per 100g.
Which has fewer calories?
Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted — 163 vs 203 kcal per 100g.
Which is more nutrient-dense?
Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, all grades, 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 composite | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 163 kcal | 203 kcal | -20% |
| Macronutrients | |||
| Water | 65.3 g | 61.5 g | +6% |
| Protein | 29.9 g | 28.7 g | +4% |
| Total lipid (fat) | 3.90 g | 9.16 g | -57% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.38 g | 3.54 g | -61% |
| Fatty acids, total monounsaturated | 1.60 g | 4.06 g | -61% |
| Fatty acids, total trans | 0.177 g | 0.279 g | -37% |
| Cholesterol | 76.0 mg | 82.0 mg | -7% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.080 mg | 0.076 mg | +5% |
| Riboflavin (Vitamin B2) | 0.233 mg | 0.213 mg | +9% |
| Niacin (Vitamin B3) | 8.51 mg | 6.15 mg | +38% |
| Pantothenic acid (Vitamin B5) | 0.449 mg | 0.525 mg | -14% |
| Vitamin B-6 — Pyridoxine | 0.815 mg | 0.523 mg | +56% |
| Biotin (Vitamin B7) | 5.00 ug | 8.00 ug | -37% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 81.3 mg | 89.2 mg | -9% |
| Vitamin B-12 — Cobalamin | 2.32 ug | 1.99 ug | +17% |
| Vitamin A, RAE | 1.00 ug | 1.00 ug | = |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.300 mg | 0.270 mg | +11% |
| Vitamin D (D2 + D3) | 0 ug | 0.100 ug | -100% |
| Minerals | |||
| Calcium, Ca | 16.0 mg | 11.0 mg | +45% |
| Iron, Fe | 1.84 mg | 2.49 mg | -26% |
| Magnesium, Mg | 15.0 mg | 22.0 mg | -32% |
| Phosphorus, P | 281 mg | 197 mg | +43% |
| Potassium, K | 404 mg | 298 mg | +36% |
| Sodium, Na | 67.0 mg | 53.0 mg | +26% |
| Zinc, Zn | 4.33 mg | 5.84 mg | -26% |
| Copper, Cu | 0.054 mg | 0.085 mg | -36% |
| Manganese, Mn | 0.002 mg | 0.032 mg | -94% |
| Selenium, Se | 28.6 ug | 33.1 ug | -14% |
| Other Nutrients | |||
| Energy | 680 kj | 850 kj | -20% |
| Ash | 1.27 g | 1.08 g | +18% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 5.00 ug | 8.00 ug | -37% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 5.00 ug | 8.00 ug | -37% |
| Betaine | 13.9 mg | 13.7 mg | +1% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 1.00 ug | 1.00 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 5.00 IU | 2.00 IU | +150% |
| 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) | 1.00 IU | 3.00 IU | -67% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | 0.100 ug | -100% |
| Vitamin K1 — Phylloquinone | 1.30 ug | 1.50 ug | -13% |
| 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) | 0.004 g | 0.004 g | = |
| SFA 12:0 (Lauric acid) | 0.003 g | 0.006 g | -50% |
| SFA 14:0 (Myristic acid) | 0.088 g | 0.233 g | -62% |
| SFA 15:0 (Pentadecanoic acid) | 0.014 g | 0.026 g | -46% |
| SFA 16:0 (Palmitic acid) | 0.798 g | 2.03 g | -61% |
| SFA 17:0 (Margaric acid) | 0.038 g | 0.067 g | -43% |
| SFA 18:0 (Stearic acid) | 0.424 g | 1.16 g | -64% |
| SFA 20:0 (Arachidic acid) | 0.003 g | 0.002 g | +50% |
| SFA 24:0 (Lignoceric acid) | 0.003 g | 0.006 g | -50% |
| MUFA 14:1 (Myristoleic acid) | 0.026 g | 0.030 g | -13% |
| MUFA 15:1 (Pentadecenoic acid) | — | 0.014 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.124 g | 0.302 g | -59% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.112 g | 0.162 g | -31% |
| MUFA 17:1 (Heptadecenoic acid) | 0.030 g | 0.049 g | -39% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.41 g | 3.66 g | -61% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 1.26 g | 1.98 g | -36% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.009 g | 0.009 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.295 g | 0.455 g | -35% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.205 g | 0.358 g | -43% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.172 g | 0.213 g | -19% |
| PUFA 18:2 CLAs | 0.016 g | 0.019 g | -16% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.008 g | 0.020 g | -60% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.008 g | 0.009 g | -11% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.002 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.015 g | 0.009 g | +67% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.015 g | 0.009 g | +67% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.045 g | 0.054 g | -17% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.005 g | 0.003 g | +67% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.013 g | 0.010 g | +30% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.002 g | 0.001 g | +100% |
| Fatty acids, total trans-monoenoic | 0.160 g | 0.266 g | -40% |
| TFA 16:1 t | 0.011 g | 0.007 g | +57% |
| TFA 18:1 t | 0.148 g | 0.259 g | -43% |
| TFA 18:2 t not further defined | 0.017 g | 0.013 g | +31% |
| Fatty acids, total trans-polyenoic | 0.017 g | 0.013 g | +31% |
| Tryptophan (EAA) | 0.377 g | 0.252 g | +50% |
| Threonine (EAA) | 1.58 g | 1.25 g | +26% |
| Isoleucine (EAA, BCAA) | 1.57 g | 1.34 g | +17% |
| Leucine (EAA, BCAA) | 2.89 g | 2.40 g | +21% |
| Lysine (EAA) | 3.23 g | 2.60 g | +24% |
| Methionine (EAA) | 0.893 g | 0.766 g | +17% |
| Cystine (conditionally essential) | 0.337 g | 0.339 g | -1% |
| Phenylalanine (EAA) | 1.34 g | 1.16 g | +16% |
| Tyrosine (conditionally essential) | 1.25 g | 0.998 g | +26% |
| Valine (EAA, BCAA) | 1.66 g | 1.45 g | +15% |
| Arginine (conditionally essential) | 2.26 g | 1.91 g | +18% |
| Histidine (EAA) | 1.25 g | 0.990 g | +26% |
| Alanine | 2.01 g | 1.76 g | +14% |
| Aspartic acid | 3.25 g | 2.72 g | +19% |
| Glutamic acid | 5.48 g | 4.54 g | +21% |
| Glycine (conditionally essential) | 1.45 g | 1.55 g | -7% |
| Proline (conditionally essential) | 1.41 g | 1.32 g | +7% |
| Serine | 1.37 g | 1.16 g | +17% |
| Hydroxyproline | 0.148 g | 0.235 g | -37% |
| 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, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted nutrition facts Beef composite, separable lean only, trimmed to 1/8" fat, choice, cooked nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin D (D2 + D3) -100% in Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted Manganese, Mn -94% in Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted Vitamin B-6 — Pyridoxine +56% in Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted Calcium, Ca +45% in Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.