Beef vs Beef
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw is higher in more vitamins & minerals
Calories (kcal)
Beef 214
Beef 239
Protein (g)
Beef 20.5
Beef 17.7
Carbs (g)
Beef 0
Beef 0
Fat (g)
Beef 14.1
Beef 18.1
Fiber (g)
Beef 0
Beef 0
Quick answers
Which has more protein?
Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw — 20.5g vs 17.7g per 100g.
Which has fewer calories?
Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw — 214 vs 239 kcal per 100g.
Which is more nutrient-dense?
Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" 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 | 214 kcal | 239 kcal | -10% |
| Macronutrients | |||
| Water | 64.7 g | 63.6 g | +2% |
| Protein | 20.5 g | 17.7 g | +16% |
| Total lipid (fat) | 14.1 g | 18.1 g | -22% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 5.98 g | 7.94 g | -25% |
| Fatty acids, total monounsaturated | 6.55 g | 7.97 g | -18% |
| Fatty acids, total trans | 0.849 g | 0.906 g | -6% |
| Cholesterol | 61.0 mg | 66.0 mg | -8% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.050 mg | — | |
| Riboflavin (Vitamin B2) | 0.226 mg | — | |
| Niacin (Vitamin B3) | 4.92 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.622 mg | — | |
| Biotin (Vitamin B7) | 3.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 53.0 mg | — | |
| Vitamin B-12 — Cobalamin | 1.81 ug | — | |
| Vitamin A, RAE | 4.00 ug | 0 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.240 mg | — | |
| Vitamin D (D2 + D3) | 0.100 ug | — | |
| Minerals | |||
| Calcium, Ca | 19.0 mg | 6.00 mg | +217% |
| Iron, Fe | 1.98 mg | 1.79 mg | +11% |
| Magnesium, Mg | 10.0 mg | — | |
| Phosphorus, P | 185 mg | — | |
| Potassium, K | 243 mg | — | |
| Sodium, Na | 48.0 mg | 62.0 mg | -23% |
| Zinc, Zn | 3.15 mg | — | |
| Copper, Cu | 0.057 mg | — | |
| Manganese, Mn | 0.003 mg | — | |
| Selenium, Se | 19.7 ug | — | |
| Other Nutrients | |||
| Energy | 897 kj | 1001 kj | -10% |
| Ash | 0.940 g | 0.820 g | +15% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 3.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 3.00 ug | — | |
| Betaine | 9.00 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 4.00 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 14.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 4.00 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.100 ug | — | |
| Vitamin K1 — Phylloquinone | 1.50 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) | 0.010 g | 0.009 g | +11% |
| SFA 12:0 (Lauric acid) | 0.011 g | 0.013 g | -15% |
| SFA 14:0 (Myristic acid) | 0.416 g | 0.539 g | -23% |
| SFA 15:0 (Pentadecanoic acid) | 0.070 g | 0.097 g | -28% |
| SFA 16:0 (Palmitic acid) | 3.31 g | 4.36 g | -24% |
| SFA 17:0 (Margaric acid) | 0.166 g | 0.198 g | -16% |
| SFA 18:0 (Stearic acid) | 1.98 g | 2.68 g | -26% |
| SFA 20:0 (Arachidic acid) | 0.011 g | 0.024 g | -54% |
| SFA 22:0 (Behenic acid) | — | 0.018 g | |
| SFA 24:0 (Lignoceric acid) | 0.004 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.107 g | 0.153 g | -30% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.491 g | 0.626 g | -22% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.449 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.115 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 5.80 g | 7.16 g | -19% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 5.08 g | 6.50 g | -22% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.034 g | 0.026 g | +31% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.659 g | 0.699 g | -6% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.560 g | 0.503 g | +11% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.407 g | 0.285 g | +43% |
| PUFA 18:2 CLAs | 0.072 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.026 g | 0.126 g | -79% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.026 g | 0.102 g | -75% |
| PUFA 18:3i | — | 0.024 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.004 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.017 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.017 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.038 g | 0.030 g | +27% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.002 g | 0.011 g | -82% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.011 g | 0.028 g | -61% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.001 g | — | |
| Fatty acids, total trans-monoenoic | 0.768 g | 0.663 g | +16% |
| TFA 16:1 t | 0.042 g | — | |
| TFA 18:1 t | 0.725 g | 0.663 g | +9% |
| TFA 18:2 t not further defined | 0.081 g | 0.219 g | -63% |
| Fatty acids, total trans-polyenoic | 0.081 g | 0.242 g | -67% |
| Tryptophan (EAA) | 0.229 g | 0.200 g | +14% |
| Threonine (EAA) | 0.966 g | 0.780 g | +24% |
| Isoleucine (EAA, BCAA) | 0.954 g | 0.753 g | +27% |
| Leucine (EAA, BCAA) | 1.77 g | 1.42 g | +24% |
| Lysine (EAA) | 1.96 g | 1.55 g | +27% |
| Methionine (EAA) | 0.554 g | 0.503 g | +10% |
| Cystine (conditionally essential) | 0.209 g | 0.186 g | +12% |
| Phenylalanine (EAA) | 0.822 g | 0.674 g | +22% |
| Tyrosine (conditionally essential) | 0.763 g | 0.611 g | +25% |
| Valine (EAA, BCAA) | 1.02 g | 0.801 g | +28% |
| Arginine (conditionally essential) | 1.39 g | 1.17 g | +20% |
| Histidine (EAA) | 0.768 g | 0.574 g | +34% |
| Alanine | 1.27 g | 1.01 g | +26% |
| Aspartic acid | 2.00 g | 1.59 g | +26% |
| Glutamic acid | 3.35 g | 2.80 g | +20% |
| Glycine (conditionally essential) | 1.01 g | 0.808 g | +25% |
| Proline (conditionally essential) | 0.919 g | 0.728 g | +26% |
| Serine | 0.844 g | 0.681 g | +24% |
| Hydroxyproline | 0.140 g | 0.121 g | +16% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 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.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.