Beef vs Beef
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Beef, round, top round, boneless, choice, raw is higher in more vitamins & minerals
Calories (kcal)
Beef —
Beef 509
Protein (g)
Beef 21.5
Beef 11.3
Carbs (g)
Beef 0.852
Beef 0.390
Fat (g)
Beef 5.70
Beef 51.4
Fiber (g)
Beef —
Beef 0
Quick answers
Which has more protein?
Beef, round, top round, boneless, choice, raw — 21.5g vs 11.3g per 100g.
Which is more nutrient-dense?
Beef, round, top round, boneless, choice, 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 | — | 509 kcal | |
| Macronutrients | |||
| Water | 70.9 g | 36.5 g | +94% |
| Protein | 21.5 g | 11.3 g | +90% |
| Total lipid (fat) | 5.70 g | 51.4 g | -89% |
| Carbohydrate, by difference | 0.852 g | 0.390 g | +118% |
| Fiber, total dietary | — | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.70 g | 22.6 g | -93% |
| Fatty acids, total monounsaturated | 1.70 g | 21.4 g | -92% |
| Fatty acids, total trans | 0.228 g | 2.76 g | -92% |
| Cholesterol | 59.3 mg | 66.0 mg | -10% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Vitamin A, RAE | — | 36.0 ug | |
| Minerals | |||
| Calcium, Ca | 4.07 mg | 6.00 mg | -32% |
| Iron, Fe | 1.90 mg | 0.950 mg | +100% |
| Magnesium, Mg | 22.1 mg | — | |
| Phosphorus, P | 192 mg | — | |
| Potassium, K | 352 mg | — | |
| Sodium, Na | 45.5 mg | 36.0 mg | +27% |
| Zinc, Zn | 3.78 mg | — | |
| Copper, Cu | 0.055 mg | — | |
| Manganese, Mn | 0.003 mg | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 141 kcal | — | |
| Energy (Atwater Specific Factors) | 146 kcal | — | |
| Energy | — | 2130 kj | |
| Nitrogen | 3.44 g | — | |
| Ash | 1.09 g | 0.420 g | +160% |
| Total Sugars | — | 0 g | |
| Sucrose | — | 0 g | |
| Glucose | — | 0 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Retinol | — | 36.0 ug | |
| Vitamin A, IU | — | 121 IU | |
| SFA 10:0 (Capric acid) | — | 0.028 g | |
| SFA 12:0 (Lauric acid) | — | 0.043 g | |
| SFA 14:0 (Myristic acid) | — | 1.71 g | |
| SFA 15:0 (Pentadecanoic acid) | — | 0.312 g | |
| SFA 16:0 (Palmitic acid) | — | 12.4 g | |
| SFA 17:0 (Margaric acid) | — | 0.625 g | |
| SFA 18:0 (Stearic acid) | — | 7.39 g | |
| SFA 20:0 (Arachidic acid) | — | 0.092 g | |
| SFA 22:0 (Behenic acid) | — | 0.041 g | |
| SFA 24:0 (Lignoceric acid) | — | 0.007 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0.482 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 1.72 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 19.2 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 17.1 g | |
| MUFA 18:1 t n-7 (Omega-7, Vaccenic acid — trans) | — | 1.70 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.067 g | |
| Fatty acids, total polyunsaturated | 0.238 g | 1.42 g | -83% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 1.02 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 0.372 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.288 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.191 g | |
| PUFA 18:3i | — | 0.097 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0.022 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0.007 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0.007 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0.021 g | |
| 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 | — | 2.02 g | |
| TFA 18:1 t | — | 2.02 g | |
| TFA 18:2 t not further defined | — | 0.648 g | |
| Fatty acids, total trans-polyenoic | — | 0.745 g | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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