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, choice, cooked, grilled is higher in more vitamins & minerals
Calories (kcal)
Beef 284
Beef 151
Protein (g)
Beef 24.9
Beef 20.5
Carbs (g)
Beef 0
Beef 0.010
Fat (g)
Beef 19.8
Beef 7.63
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, choice, cooked, grilled — 24.9g vs 20.5g per 100g.
Which has fewer calories?
Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw — 151 vs 284 kcal per 100g.
Which is more nutrient-dense?
Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, choice, 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 | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 284 kcal | 151 kcal | +88% |
| Macronutrients | |||
| Water | 54.8 g | 71.2 g | -23% |
| Protein | 24.9 g | 20.5 g | +21% |
| Total lipid (fat) | 19.8 g | 7.63 g | +159% |
| Carbohydrate, by difference | 0 g | 0.010 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 7.91 g | 3.39 g | +133% |
| Fatty acids, total monounsaturated | 8.83 g | 3.05 g | +190% |
| Fatty acids, total trans | 1.16 g | 0.347 g | +235% |
| Cholesterol | 85.0 mg | 50.0 mg | +70% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.054 mg | — | |
| Riboflavin (Vitamin B2) | 0.234 mg | — | |
| Niacin (Vitamin B3) | 5.67 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.657 mg | — | |
| Biotin (Vitamin B7) | 6.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 60.2 mg | — | |
| Vitamin B-12 — Cobalamin | 2.01 ug | — | |
| Vitamin A, RAE | 7.00 ug | 1.00 ug | +600% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.340 mg | — | |
| Vitamin D (D2 + D3) | 0.100 ug | — | |
| Minerals | |||
| Calcium, Ca | 19.0 mg | 4.00 mg | +375% |
| Iron, Fe | 2.95 mg | 2.21 mg | +33% |
| Magnesium, Mg | 20.0 mg | — | |
| Phosphorus, P | 207 mg | — | |
| Potassium, K | 255 mg | — | |
| Sodium, Na | 63.0 mg | 62.0 mg | +2% |
| Zinc, Zn | 4.09 mg | — | |
| Copper, Cu | 0.064 mg | — | |
| Manganese, Mn | 0.003 mg | — | |
| Selenium, Se | 25.7 ug | — | |
| Other Nutrients | |||
| Energy | 1190 kj | 631 kj | +89% |
| Ash | 0.950 g | 1.06 g | -10% |
| 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) | 6.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 6.00 ug | — | |
| Betaine | 8.80 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 7.00 ug | 1.00 ug | +600% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 24.0 IU | 4.00 IU | +500% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 5.00 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.100 ug | — | |
| Vitamin K1 — Phylloquinone | 1.90 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) | 0.011 g | 0.006 g | +83% |
| SFA 12:0 (Lauric acid) | 0.014 g | 0.006 g | +133% |
| SFA 14:0 (Myristic acid) | 0.549 g | 0.206 g | +167% |
| SFA 15:0 (Pentadecanoic acid) | 0.089 g | 0.048 g | +85% |
| SFA 16:0 (Palmitic acid) | 4.36 g | 1.80 g | +143% |
| SFA 17:0 (Margaric acid) | 0.217 g | 0.102 g | +113% |
| SFA 18:0 (Stearic acid) | 2.64 g | 1.21 g | +118% |
| SFA 20:0 (Arachidic acid) | 0.014 g | 0.013 g | +8% |
| SFA 22:0 (Behenic acid) | — | 0.006 g | |
| SFA 24:0 (Lignoceric acid) | 0.006 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.146 g | 0.041 g | +256% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.662 g | 0.206 g | +221% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.605 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.153 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 7.83 g | 2.79 g | +181% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 6.83 g | — | |
| MUFA 18:1 t n-7 (Omega-7, Vaccenic acid — trans) | — | 0.057 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.045 g | 0.011 g | +309% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.878 g | 0.420 g | +109% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.754 g | 0.247 g | +205% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.555 g | — | |
| PUFA 18:2 CLAs | 0.092 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.035 g | 0.063 g | -44% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.035 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.001 g | -100% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.006 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.021 g | 0 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.021 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.047 g | 0.055 g | -15% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.002 g | 0.019 g | -89% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.012 g | 0.035 g | -66% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.001 g | — | |
| Fatty acids, total trans-monoenoic | 1.05 g | — | |
| TFA 16:1 t | 0.057 g | — | |
| TFA 18:1 t | 0.998 g | — | |
| TFA 18:2 t not further defined | 0.107 g | — | |
| Fatty acids, total trans-polyenoic | 0.107 g | — | |
| Tryptophan (EAA) | 0.279 g | 0.231 g | +21% |
| Threonine (EAA) | 1.16 g | 0.912 g | +28% |
| Isoleucine (EAA, BCAA) | 1.15 g | 0.882 g | +31% |
| Leucine (EAA, BCAA) | 2.12 g | 1.67 g | +27% |
| Lysine (EAA) | 2.35 g | 1.81 g | +30% |
| Methionine (EAA) | 0.670 g | 0.588 g | +14% |
| Cystine (conditionally essential) | 0.250 g | 0.214 g | +17% |
| Phenylalanine (EAA) | 0.992 g | 0.786 g | +26% |
| Tyrosine (conditionally essential) | 0.919 g | 0.715 g | +29% |
| Valine (EAA, BCAA) | 1.24 g | 0.932 g | +33% |
| Arginine (conditionally essential) | 1.68 g | 1.36 g | +24% |
| Histidine (EAA) | 0.915 g | 0.665 g | +38% |
| Alanine | 1.54 g | 1.16 g | +32% |
| Aspartic acid | 2.40 g | 1.86 g | +29% |
| Glutamic acid | 4.04 g | 3.28 g | +23% |
| Glycine (conditionally essential) | 1.23 g | 0.897 g | +37% |
| Proline (conditionally essential) | 1.11 g | 0.829 g | +34% |
| Serine | 1.01 g | 0.792 g | +28% |
| Hydroxyproline | 0.170 g | 0.102 g | +67% |
| 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.
Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled nutrition facts Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin A, RAE +600% in Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled Calcium, Ca +375% in Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled Iron, Fe +33% in Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled Protein +21% in Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled
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