Beef vs Beef
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, all grades, raw is higher in more vitamins & minerals
Calories (kcal)
Beef 129
Beef 509
Protein (g)
Beef 21.7
Beef 11.3
Carbs (g)
Beef 0
Beef 0.390
Fat (g)
Beef 4.00
Beef 51.4
Fiber (g)
Beef 0
Beef 0
Quick answers
Which has more protein?
Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, all grades, raw — 21.7g vs 11.3g per 100g.
Which has fewer calories?
Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, all grades, raw — 129 vs 509 kcal per 100g.
Which is more nutrient-dense?
Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, all grades, raw 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 | 129 kcal | 509 kcal | -75% |
| Macronutrients | |||
| Water | 73.3 g | 36.5 g | +101% |
| Protein | 21.7 g | 11.3 g | +92% |
| Total lipid (fat) | 4.00 g | 51.4 g | -92% |
| Carbohydrate, by difference | 0 g | 0.390 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.58 g | 22.6 g | -93% |
| Fatty acids, total monounsaturated | 1.88 g | 21.4 g | -91% |
| Fatty acids, total trans | 0.139 g | 2.76 g | -95% |
| Cholesterol | 61.0 mg | 66.0 mg | -8% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.066 mg | — | |
| Riboflavin (Vitamin B2) | 0.181 mg | — | |
| Niacin (Vitamin B3) | 5.56 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.758 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.616 mg | — | |
| Biotin (Vitamin B7) | 7.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 88.8 mg | — | |
| Vitamin B-12 — Cobalamin | 3.07 ug | — | |
| Vitamin A, RAE | 0 ug | 36.0 ug | -100% |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.170 mg | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 1.20 ug | — | |
| Minerals | |||
| Calcium, Ca | 5.00 mg | 6.00 mg | -17% |
| Iron, Fe | 2.22 mg | 0.950 mg | +134% |
| Magnesium, Mg | 24.0 mg | — | |
| Phosphorus, P | 215 mg | — | |
| Potassium, K | 381 mg | — | |
| Sodium, Na | 61.0 mg | 36.0 mg | +69% |
| Zinc, Zn | 5.23 mg | — | |
| Copper, Cu | 0.095 mg | — | |
| Manganese, Mn | 0.011 mg | — | |
| Selenium, Se | 31.4 ug | — | |
| Other Nutrients | |||
| Energy | 539 kj | 2130 kj | -75% |
| Ash | 1.09 g | 0.420 g | +160% |
| 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 | 9.80 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 36.0 ug | -100% |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | 121 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.020 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.020 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin K1 — Phylloquinone | 0.200 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 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 g | 0.028 g | -100% |
| SFA 12:0 (Lauric acid) | 0 g | 0.043 g | -100% |
| SFA 14:0 (Myristic acid) | 0.110 g | 1.71 g | -94% |
| SFA 15:0 (Pentadecanoic acid) | 0.016 g | 0.312 g | -95% |
| SFA 16:0 (Palmitic acid) | 0.958 g | 12.4 g | -92% |
| SFA 17:0 (Margaric acid) | 0.039 g | 0.625 g | -94% |
| SFA 18:0 (Stearic acid) | 0.440 g | 7.39 g | -94% |
| SFA 20:0 (Arachidic acid) | 0 g | 0.092 g | -100% |
| SFA 22:0 (Behenic acid) | 0.016 g | 0.041 g | -61% |
| SFA 24:0 (Lignoceric acid) | — | 0.007 g | |
| MUFA 14:1 (Myristoleic acid) | 0.032 g | 0.482 g | -93% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.149 g | 1.72 g | -91% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.69 g | 19.2 g | -91% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 1.59 g | 17.1 g | -91% |
| MUFA 18:1 t n-7 (Omega-7, Vaccenic acid — trans) | — | 1.70 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.006 g | 0.067 g | -91% |
| Fatty acids, total polyunsaturated | 0.275 g | 1.42 g | -81% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.215 g | 1.02 g | -79% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.183 g | 0.372 g | -51% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.009 g | 0.288 g | -97% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.009 g | 0.191 g | -95% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:3i | — | 0.097 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.022 g | -100% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | 0.007 g | -100% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0.007 g | -100% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.051 g | 0.021 g | +143% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0.011 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0.043 g | |
| Fatty acids, total trans-monoenoic | 0.107 g | 2.02 g | -95% |
| TFA 18:1 t | 0.107 g | 2.02 g | -95% |
| TFA 18:2 t not further defined | — | 0.648 g | |
| TFA 18:2 t,t | 0.032 g | — | |
| Fatty acids, total trans-polyenoic | 0.032 g | 0.745 g | -96% |
| Tryptophan (EAA) | 0.143 g | — | |
| Threonine (EAA) | 0.866 g | — | |
| Isoleucine (EAA, BCAA) | 0.987 g | — | |
| Leucine (EAA, BCAA) | 1.73 g | — | |
| Lysine (EAA) | 1.83 g | — | |
| Methionine (EAA) | 0.565 g | — | |
| Cystine (conditionally essential) | 0.280 g | — | |
| Phenylalanine (EAA) | 0.857 g | — | |
| Tyrosine (conditionally essential) | 0.691 g | — | |
| Valine (EAA, BCAA) | 1.08 g | — | |
| Arginine (conditionally essential) | 1.40 g | — | |
| Histidine (EAA) | 0.692 g | — | |
| Alanine | 1.32 g | — | |
| Aspartic acid | 1.98 g | — | |
| Glutamic acid | 3.26 g | — | |
| Glycine (conditionally essential) | 1.32 g | — | |
| Proline (conditionally essential) | 1.03 g | — | |
| Serine | 0.854 g | — | |
| Hydroxyproline | 0.093 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.
Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, all grades, raw nutrition facts Beef, Australian, imported, grass-fed, external fat, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Iron, Fe +134% in Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, all grades, raw Vitamin A, RAE -100% in Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, all grades, raw Protein +92% in Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, all grades, raw Sodium, Na +69% in Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, all grades, raw
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