Beef vs Beef composite
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled is higher in more vitamins & minerals
Calories (kcal)
Beef 166
Beef composite 203
Protein (g)
Beef 28.0
Beef composite 28.7
Carbs (g)
Beef 0
Beef composite 0
Fat (g)
Beef 5.17
Beef composite 9.16
Fiber (g)
Beef 0
Beef composite 0
Quick answers
Which has more protein?
Beef composite, separable lean only, trimmed to 1/8" fat, choice, cooked — 28.7g vs 28.0g per 100g.
Which has fewer calories?
Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled — 166 vs 203 kcal per 100g.
Which is more nutrient-dense?
Beef, round, outside round, bottom round, 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 | Beef composite | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 166 kcal | 203 kcal | -18% |
| Macronutrients | |||
| Water | 65.8 g | 61.5 g | +7% |
| Protein | 28.0 g | 28.7 g | -3% |
| Total lipid (fat) | 5.17 g | 9.16 g | -44% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.72 g | 3.54 g | -51% |
| Fatty acids, total monounsaturated | 2.01 g | 4.06 g | -51% |
| Fatty acids, total trans | 0.154 g | 0.279 g | -45% |
| Cholesterol | 75.0 mg | 82.0 mg | -9% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.081 mg | 0.076 mg | +7% |
| Riboflavin (Vitamin B2) | 0.242 mg | 0.213 mg | +14% |
| Niacin (Vitamin B3) | 8.05 mg | 6.15 mg | +31% |
| Pantothenic acid (Vitamin B5) | 0.850 mg | 0.525 mg | +62% |
| Vitamin B-6 — Pyridoxine | 0.660 mg | 0.523 mg | +26% |
| Biotin (Vitamin B7) | 8.00 ug | 8.00 ug | = |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 91.6 mg | 89.2 mg | +3% |
| Vitamin B-12 — Cobalamin | 4.41 ug | 1.99 ug | +122% |
| 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) | 0.100 mg | 0.270 mg | -63% |
| Vitamin D (D2 + D3) | — | 0.100 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 2.00 ug | — | |
| Minerals | |||
| Calcium, Ca | 5.00 mg | 11.0 mg | -55% |
| Iron, Fe | 3.12 mg | 2.49 mg | +25% |
| Magnesium, Mg | 26.0 mg | 22.0 mg | +18% |
| Phosphorus, P | 237 mg | 197 mg | +20% |
| Potassium, K | 368 mg | 298 mg | +23% |
| Sodium, Na | 60.0 mg | 53.0 mg | +13% |
| Zinc, Zn | 5.68 mg | 5.84 mg | -3% |
| Copper, Cu | 0.127 mg | 0.085 mg | +49% |
| Manganese, Mn | 0.032 mg | 0.032 mg | = |
| Selenium, Se | 41.3 ug | 33.1 ug | +25% |
| Other Nutrients | |||
| Energy | 696 kj | 850 kj | -18% |
| Ash | 1.20 g | 1.08 g | +11% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 8.00 ug | 8.00 ug | = |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 8.00 ug | 8.00 ug | = |
| Betaine | 11.8 mg | 13.7 mg | -14% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 1.00 ug | -100% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 2.00 IU | -100% |
| 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) | 0.020 mg | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.020 mg | 0 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0 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 D (D2 + D3 — total) | — | 3.00 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 0.100 ug | |
| Vitamin K1 — Phylloquinone | 0 ug | 1.50 ug | -100% |
| 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 g | 0.004 g | -100% |
| SFA 12:0 (Lauric acid) | 0 g | 0.006 g | -100% |
| SFA 14:0 (Myristic acid) | 0.136 g | 0.233 g | -42% |
| SFA 15:0 (Pentadecanoic acid) | 0.019 g | 0.026 g | -27% |
| SFA 16:0 (Palmitic acid) | 1.02 g | 2.03 g | -50% |
| SFA 17:0 (Margaric acid) | 0.042 g | 0.067 g | -37% |
| SFA 18:0 (Stearic acid) | 0.488 g | 1.16 g | -58% |
| SFA 20:0 (Arachidic acid) | 0 g | 0.002 g | -100% |
| SFA 22:0 (Behenic acid) | 0.014 g | — | |
| SFA 24:0 (Lignoceric acid) | — | 0.006 g | |
| MUFA 14:1 (Myristoleic acid) | 0.039 g | 0.030 g | +30% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0.014 g | -100% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.186 g | 0.302 g | -38% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.162 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0.049 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.77 g | 3.66 g | -52% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 1.65 g | 1.98 g | -17% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.008 g | 0.009 g | -11% |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.286 g | 0.455 g | -37% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.242 g | 0.358 g | -32% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.209 g | 0.213 g | -2% |
| PUFA 18:2 CLAs | — | 0.019 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.007 g | 0.020 g | -65% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.007 g | 0.009 g | -22% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 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 | 0.009 g | -100% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | — | 0.009 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.037 g | 0.054 g | -31% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0.003 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0.010 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0.001 g | |
| Fatty acids, total trans-monoenoic | 0.121 g | 0.266 g | -55% |
| TFA 16:1 t | — | 0.007 g | |
| TFA 18:1 t | 0.121 g | 0.259 g | -53% |
| TFA 18:2 t not further defined | — | 0.013 g | |
| TFA 18:2 t,t | 0.033 g | — | |
| Fatty acids, total trans-polyenoic | 0.033 g | 0.013 g | +154% |
| Tryptophan (EAA) | 0.184 g | 0.252 g | -27% |
| Threonine (EAA) | 1.12 g | 1.25 g | -11% |
| Isoleucine (EAA, BCAA) | 1.27 g | 1.34 g | -5% |
| Leucine (EAA, BCAA) | 2.23 g | 2.40 g | -7% |
| Lysine (EAA) | 2.37 g | 2.60 g | -9% |
| Methionine (EAA) | 0.729 g | 0.766 g | -5% |
| Cystine (conditionally essential) | 0.361 g | 0.339 g | +6% |
| Phenylalanine (EAA) | 1.11 g | 1.16 g | -4% |
| Tyrosine (conditionally essential) | 0.893 g | 0.998 g | -11% |
| Valine (EAA, BCAA) | 1.39 g | 1.45 g | -4% |
| Arginine (conditionally essential) | 1.81 g | 1.91 g | -5% |
| Histidine (EAA) | 0.894 g | 0.990 g | -10% |
| Alanine | 1.70 g | 1.76 g | -3% |
| Aspartic acid | 2.55 g | 2.72 g | -6% |
| Glutamic acid | 4.20 g | 4.54 g | -7% |
| Glycine (conditionally essential) | 1.71 g | 1.55 g | +10% |
| Proline (conditionally essential) | 1.34 g | 1.32 g | +1% |
| Serine | 1.10 g | 1.16 g | -5% |
| Hydroxyproline | 0.294 g | 0.235 g | +25% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 5.90 mg | — | |
| Choline from phosphatidylcholine | 72.0 mg | — | |
| Choline from phosphocholine | 0.900 mg | — | |
| Choline from sphingomyelin | 12.0 mg | — | |
| Free Choline | 0.500 mg | — | |
| Total Choline | 92.0 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, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled nutrition facts Beef composite, separable lean only, trimmed to 1/8" fat, choice, cooked nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin B-12 — Cobalamin +122% in Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled Vitamin A, RAE -100% in Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled Vitamin E (alpha-tocopherol) -63% in Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled Pantothenic acid (Vitamin B5) +62% in Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled
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