Beef vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled is higher in more vitamins & minerals
Calories (kcal)
Beef 162
Oil 884
Protein (g)
Beef 26.6
Oil 0
Carbs (g)
Beef 0
Oil 0
Fat (g)
Beef 5.32
Oil 100
Fiber (g)
Beef 0
Oil 0
Quick answers
Which has more protein?
Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled — 26.6g vs 0g per 100g.
Which has fewer calories?
Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled — 162 vs 884 kcal per 100g.
Which is more nutrient-dense?
Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" 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 | Oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 162 kcal | 884 kcal | -82% |
| Macronutrients | |||
| Water | 67.1 g | 0 g | |
| Protein | 26.6 g | 0 g | |
| Total lipid (fat) | 5.32 g | 100 g | -95% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.06 g | 15.6 g | -87% |
| Fatty acids, total monounsaturated | 2.17 g | 22.8 g | -90% |
| Fatty acids, total trans | 0.212 g | 0.533 g | -60% |
| Cholesterol | 74.0 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.067 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.225 mg | 0 mg | |
| Niacin (Vitamin B3) | 4.66 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.848 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.457 mg | 0 mg | |
| Biotin (Vitamin B7) | 10.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 105 mg | 0.200 mg | +52250% |
| Vitamin B-12 — Cobalamin | 3.83 ug | 0 ug | |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.190 mg | 8.18 mg | -98% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 1.50 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 5.00 mg | 0 mg | |
| Iron, Fe | 2.49 mg | 0.050 mg | +4880% |
| Magnesium, Mg | 26.0 mg | 0 mg | |
| Phosphorus, P | 243 mg | 0 mg | |
| Potassium, K | 386 mg | 0 mg | |
| Sodium, Na | 53.0 mg | 0 mg | |
| Zinc, Zn | 7.41 mg | 0.010 mg | +74000% |
| Copper, Cu | 0.088 mg | 0 mg | |
| Manganese, Mn | 0.011 mg | 0 mg | |
| Selenium, Se | 37.5 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 676 kj | 3699 kj | -82% |
| Ash | 0.970 g | 0 g | |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 10.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 10.0 ug | 0 ug | |
| Betaine | 13.0 mg | 0 mg | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 0 IU | = |
| 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 | 0.900 mg | -100% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.030 mg | 64.3 mg | -100% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.010 mg | 21.3 mg | -100% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.010 mg | 0.040 mg | -75% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0.030 mg | -100% |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0.010 mg | -100% |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 0.200 ug | 184 ug | -100% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 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 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.155 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0.024 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 1.22 g | 10.5 g | -88% |
| SFA 17:0 (Margaric acid) | 0.054 g | 0.034 g | +59% |
| SFA 18:0 (Stearic acid) | 0.592 g | 4.43 g | -87% |
| SFA 20:0 (Arachidic acid) | 0 g | 0.361 g | -100% |
| SFA 22:0 (Behenic acid) | 0.018 g | 0.366 g | -95% |
| MUFA 14:1 (Myristoleic acid) | 0.041 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.164 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.97 g | 22.5 g | -91% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 1.80 g | 22.5 g | -92% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.233 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.341 g | 57.7 g | -99% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.279 g | 51.0 g | -99% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.234 g | 50.4 g | -100% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.012 g | 6.79 g | -100% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.012 g | 6.79 g | -100% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | 0 g | = |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | 0 g | = |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.050 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Fatty acids, total trans-monoenoic | 0.167 g | 0 g | |
| TFA 18:1 t | 0.167 g | 0 g | |
| TFA 18:2 t,t | 0.045 g | 0.533 g | -92% |
| Fatty acids, total trans-polyenoic | 0.045 g | 0.533 g | -92% |
| Stigmasterol | — | 59.0 mg | |
| Campesterol | — | 62.0 mg | |
| Beta-sitosterol | — | 172 mg | |
| Tryptophan (EAA) | 0.175 g | 0 g | |
| Threonine (EAA) | 1.06 g | 0 g | |
| Isoleucine (EAA, BCAA) | 1.21 g | 0 g | |
| Leucine (EAA, BCAA) | 2.12 g | 0 g | |
| Lysine (EAA) | 2.25 g | 0 g | |
| Methionine (EAA) | 0.693 g | 0 g | |
| Cystine (conditionally essential) | 0.343 g | 0 g | |
| Phenylalanine (EAA) | 1.05 g | 0 g | |
| Tyrosine (conditionally essential) | 0.848 g | 0 g | |
| Valine (EAA, BCAA) | 1.32 g | 0 g | |
| Arginine (conditionally essential) | 1.72 g | 0 g | |
| Histidine (EAA) | 0.849 g | 0 g | |
| Alanine | 1.62 g | 0 g | |
| Aspartic acid | 2.42 g | 0 g | |
| Glutamic acid | 3.99 g | 0 g | |
| Glycine (conditionally essential) | 1.62 g | 0 g | |
| Proline (conditionally essential) | 1.27 g | 0 g | |
| Serine | 1.05 g | 0 g | |
| Hydroxyproline | 0.280 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 5.00 mg | — | |
| Choline from phosphatidylcholine | 87.0 mg | — | |
| Choline from phosphocholine | 1.20 mg | — | |
| Choline from sphingomyelin | 12.0 mg | — | |
| Free Choline | 0.500 mg | — | |
| Total Choline | 100 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, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled nutrition facts Oil, soybean, salad or cooking nutrition facts Compare other foods →
Dig deeper — biggest differences
Zinc, Zn +74000% in Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled Choline, total +52250% in Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled Iron, Fe +4880% in Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled Vitamin E (alpha-tocopherol) -98% in Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled
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