Beef vs Butter
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw is higher in more vitamins & minerals
Calories (kcal)
Beef 123
Butter —
Protein (g)
Beef 23.7
Butter —
Carbs (g)
Beef 0
Butter —
Fat (g)
Beef 2.41
Butter 82.2
Fiber (g)
Beef —
Butter —
Quick answers
Which is more nutrient-dense?
Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, 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 | Butter | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 123 kcal | — | |
| Macronutrients | |||
| Water | 73.3 g | 15.8 g | +364% |
| Protein | 23.7 g | — | |
| Total lipid (fat) | 2.41 g | 82.2 g | -97% |
| Carbohydrate, by difference | 0 g | — | |
| Sugars, Total | — | 0.580 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.924 g | 45.6 g | -98% |
| Fatty acids, total monounsaturated | 0.886 g | 16.9 g | -95% |
| Fatty acids, total trans | 0.125 g | — | |
| Cholesterol | 63.0 mg | 235 mg | -73% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.064 mg | — | |
| Riboflavin (Vitamin B2) | 0.250 mg | 0 mg | |
| Niacin (Vitamin B3) | 6.16 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.370 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.626 mg | 0 mg | |
| Biotin (Vitamin B7) | — | 5.00 ug | |
| Choline, total | 64.1 mg | — | |
| Vitamin B-12 — Cobalamin | 1.62 ug | 0 ug | |
| Vitamin A, RAE | — | 758 ug | |
| Carotene, beta | — | 168 ug | |
| Carotene, alpha | — | 2.00 ug | |
| Vitamin E (alpha-tocopherol) | 0.210 mg | 0 mg | |
| Vitamin D (D2 + D3) | 0 ug | 0.400 ug | -100% |
| Minerals | |||
| Calcium, Ca | 13.0 mg | 21.0 mg | -38% |
| Iron, Fe | 2.34 mg | 0.060 mg | +3800% |
| Magnesium, Mg | 11.9 mg | 1.60 mg | +644% |
| Phosphorus, P | 220 mg | 22.0 mg | +900% |
| Potassium, K | 316 mg | 23.0 mg | +1274% |
| Sodium, Na | 55.0 mg | 524 mg | -90% |
| Zinc, Zn | 3.54 mg | 0.070 mg | +4957% |
| Copper, Cu | 0.047 mg | 0.006 mg | +683% |
| Manganese, Mn | 0.003 mg | 0.005 mg | -40% |
| Selenium, Se | 22.7 ug | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 116 kcal | — | |
| Energy (Atwater Specific Factors) | 123 kcal | — | |
| Energy | 514 kj | — | |
| Total fat (NLEA) | 2.14 g | 65.0 g | -97% |
| Ash | 1.11 g | — | |
| Sucrose | — | 0 g | |
| Glucose | — | 0 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0.580 g | |
| Maltose | — | 0 g | |
| Iodine, I | — | 0 ug | |
| Biotin | — | 0 ug | |
| Choline, free | 0.300 mg | — | |
| Choline, from phosphocholine | 48.7 mg | — | |
| Choline, from phosphotidyl choline | 0.500 mg | — | |
| Choline, from glycerophosphocholine | 9.20 mg | — | |
| Choline, from sphingomyelin | 5.30 mg | — | |
| Betaine | 10.8 mg | 0.350 mg | +2986% |
| Retinol | — | 744 ug | |
| cis-beta-Carotene | — | 27.0 ug | |
| trans-beta-Carotene | — | 140 ug | |
| Beta-carotene (Provitamin A) | — | 8.00 ug | |
| Cryptoxanthin, alpha | — | 2.00 ug | |
| cis-Lycopene | — | 0 ug | |
| trans-Lycopene | — | 0 ug | |
| cis-Lutein/Zeaxanthin | — | 1.00 ug | |
| Alpha-carotene (Provitamin A) | — | 12.0 ug | |
| Zeaxanthin | — | 4.00 ug | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.040 mg | 0 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 16.0 IU | -100% |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | 0 ug | = |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | 0.400 ug | -100% |
| 25-hydroxycholecalciferol | 0.180 ug | 0.110 ug | +64% |
| SFA 4:0 (Butyric acid) | — | 2.04 g | |
| SFA 5:0 | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 1.44 g | |
| SFA 7:0 | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0.840 g | |
| SFA 9:0 | — | 0 g | |
| SFA 10:0 (Capric acid) | 0.004 g | 1.92 g | -100% |
| SFA 11:0 (Undecanoic acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | 0.002 g | 2.20 g | -100% |
| SFA 14:0 (Myristic acid) | 0.049 g | 7.15 g | -99% |
| SFA 15:0 (Pentadecanoic acid) | 0.009 g | 0.753 g | -99% |
| SFA 16:0 (Palmitic acid) | 0.524 g | 21.2 g | -98% |
| SFA 17:0 (Margaric acid) | 0.027 g | 0.432 g | -94% |
| SFA 18:0 (Stearic acid) | 0.307 g | 7.42 g | -96% |
| SFA 20:0 (Arachidic acid) | 0.001 g | 0.102 g | -99% |
| SFA 21:0 | — | 0.011 g | |
| SFA 22:0 (Behenic acid) | — | 0.043 g | |
| SFA 23:0 | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0.002 g | 0.016 g | -87% |
| MUFA 12:1 | — | 0.052 g | |
| MUFA 14:1 c | 0.011 g | 0.597 g | -98% |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.059 g | 0.999 g | -94% |
| MUFA 17:1 (Heptadecenoic acid) | 0.017 g | 0.135 g | -87% |
| MUFA 17:1 c | 0.017 g | 0.135 g | -87% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.797 g | 15.0 g | -95% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.002 g | — | |
| MUFA 20:1 c | 0.002 g | 0.117 g | -98% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0.004 g | |
| MUFA 22:1 n-9 | — | 0.004 g | |
| MUFA 22:1 n-11 | — | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0.001 g | |
| Fatty acids, total polyunsaturated | 0.208 g | 2.52 g | -92% |
| PUFA 18:2 c | 0.141 g | 2.25 g | -94% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.136 g | 1.89 g | -93% |
| PUFA 18:2 CLAs | 0.005 g | 0.358 g | -99% |
| PUFA 18:3 c | 0.003 g | 0.331 g | -99% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.003 g | 0.308 g | -99% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0.023 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0.015 g | |
| PUFA 20:2 c | 0.001 g | 0.016 g | -94% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.001 g | 0.016 g | -94% |
| PUFA 20:3 c | 0.012 g | 0.081 g | -85% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | — | 0.004 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.012 g | 0.077 g | -84% |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | — | 0 g | |
| PUFA 22:3 | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.038 g | 0.104 g | -63% |
| PUFA 20:4c | 0.038 g | 0.104 g | -63% |
| PUFA 20:5c | 0.002 g | 0.024 g | -92% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.002 g | 0.024 g | -92% |
| PUFA 22:2 (Docosadienoic acid) | — | 0.006 g | |
| PUFA 22:5 c | 0.008 g | 0.039 g | -79% |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0.016 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.008 g | 0.039 g | -79% |
| PUFA 22:6 c | 0.002 g | 0.002 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.002 g | 0.002 g | = |
| Fatty acids, total trans-monoenoic | 0.117 g | — | |
| TFA 16:1 t | 0.005 g | — | |
| TFA 18:1 t | 0.112 g | — | |
| Fatty acids, total trans-dienoic | 0.008 g | — | |
| TFA 18:2 t not further defined | 0.008 g | — | |
| Tryptophan (EAA) | — | 0.010 g | |
| Threonine (EAA) | — | 0.025 g | |
| Isoleucine (EAA, BCAA) | — | 0.022 g | |
| Leucine (EAA, BCAA) | — | 0.050 g | |
| Lysine (EAA) | — | 0.070 g | |
| Methionine (EAA) | — | 0.013 g | |
| Phenylalanine (EAA) | — | 0.025 g | |
| Tyrosine (conditionally essential) | — | 0.017 g | |
| Valine (EAA, BCAA) | — | 0.030 g | |
| Arginine (conditionally essential) | — | 0.035 g | |
| Histidine (EAA) | — | 0.012 g | |
| Alanine | — | 0.017 g | |
| Aspartic acid | — | 0.043 g | |
| Glutamic acid | — | 0.080 g | |
| Glycine (conditionally essential) | — | 0.007 g | |
| Proline (conditionally essential) | — | 0.060 g | |
| Serine | — | 0.037 g | |
| Hydroxyproline | — | 0 g | |
| Cysteine | — | 0 g | |
| Choline | |||
| Choline from glycerophoshocholine | — | 1.20 mg | |
| Choline from phosphatidylcholine | — | 11.0 mg | |
| Choline from phosphocholine | — | 0.700 mg | |
| Choline from sphingomyelin | — | 5.40 mg | |
| Free Choline | — | 0.600 mg | |
| Total Choline | — | 19.0 mg | |
| Iodine | |||
| Iodine mcg/100gB | — | 4.60 mcg | |
| Fluoride | |||
| Mean mcg/100g ** | — | 2.77 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw nutrition facts Butter, stick, salted nutrition facts Compare other foods →
Dig deeper — biggest differences
Zinc, Zn +4957% in Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw Iron, Fe +3800% in Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw Potassium, K +1274% in Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw Phosphorus, P +900% in Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw
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