Beef vs Beef
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw is higher in more vitamins & minerals
Calories (kcal)
Beef 218
Beef 151
Protein (g)
Beef 20.4
Beef 20.5
Carbs (g)
Beef 0
Beef 0.010
Fat (g)
Beef 14.6
Beef 7.63
Fiber (g)
Beef 0
Beef 0
Quick answers
Which has more protein?
Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw — 20.5g vs 20.4g per 100g.
Which has fewer calories?
Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw — 151 vs 218 kcal per 100g.
Which is more nutrient-dense?
Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, 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 | 218 kcal | 151 kcal | +44% |
| Macronutrients | |||
| Water | 64.1 g | 71.2 g | -10% |
| Protein | 20.4 g | 20.5 g | -1% |
| Total lipid (fat) | 14.6 g | 7.63 g | +91% |
| Carbohydrate, by difference | 0 g | 0.010 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 6.17 g | 3.39 g | +82% |
| Fatty acids, total monounsaturated | 6.84 g | 3.05 g | +124% |
| Fatty acids, total trans | 0.861 g | 0.347 g | +148% |
| Cholesterol | 61.0 mg | 50.0 mg | +22% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.048 mg | — | |
| Riboflavin (Vitamin B2) | 0.241 mg | — | |
| Niacin (Vitamin B3) | 4.96 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.331 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.590 mg | — | |
| Biotin (Vitamin B7) | 3.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 51.4 mg | — | |
| Vitamin B-12 — Cobalamin | 1.80 ug | — | |
| Vitamin A, RAE | 4.00 ug | 1.00 ug | +300% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.230 mg | — | |
| Vitamin D (D2 + D3) | 0.100 ug | — | |
| Minerals | |||
| Calcium, Ca | 19.0 mg | 4.00 mg | +375% |
| Iron, Fe | 1.91 mg | 2.21 mg | -14% |
| Magnesium, Mg | 10.0 mg | — | |
| Phosphorus, P | 188 mg | — | |
| Potassium, K | 246 mg | — | |
| Sodium, Na | 52.0 mg | 62.0 mg | -16% |
| Zinc, Zn | 3.19 mg | — | |
| Copper, Cu | 0.052 mg | — | |
| Manganese, Mn | 0.003 mg | — | |
| Selenium, Se | 20.7 ug | — | |
| Other Nutrients | |||
| Energy | 914 kj | 631 kj | +45% |
| Ash | 0.930 g | 1.06 g | -12% |
| 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) | 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 | 1.00 ug | +300% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 14.0 IU | 4.00 IU | +250% |
| 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 | 1.50 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) | 0.009 g | 0.006 g | +50% |
| SFA 12:0 (Lauric acid) | 0.011 g | 0.006 g | +83% |
| SFA 14:0 (Myristic acid) | 0.423 g | 0.206 g | +105% |
| SFA 15:0 (Pentadecanoic acid) | 0.070 g | 0.048 g | +46% |
| SFA 16:0 (Palmitic acid) | 3.42 g | 1.80 g | +91% |
| SFA 17:0 (Margaric acid) | 0.169 g | 0.102 g | +66% |
| SFA 18:0 (Stearic acid) | 2.05 g | 1.21 g | +70% |
| SFA 20:0 (Arachidic acid) | 0.011 g | 0.013 g | -15% |
| SFA 22:0 (Behenic acid) | — | 0.006 g | |
| SFA 24:0 (Lignoceric acid) | 0.004 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.110 g | 0.041 g | +168% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.508 g | 0.206 g | +147% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.464 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.118 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 6.06 g | 2.79 g | +118% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 5.33 g | — | |
| MUFA 18:1 t n-7 (Omega-7, Vaccenic acid — trans) | — | 0.057 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.036 g | 0.011 g | +227% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.689 g | 0.420 g | +64% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.585 g | 0.247 g | +137% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.428 g | — | |
| PUFA 18:2 CLAs | 0.074 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.027 g | 0.063 g | -57% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.027 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) | 0.005 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.018 g | 0 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.018 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.041 g | 0.055 g | -25% |
| 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) | 0.011 g | 0.035 g | -69% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.001 g | — | |
| Fatty acids, total trans-monoenoic | 0.778 g | — | |
| TFA 16:1 t | 0.044 g | — | |
| TFA 18:1 t | 0.734 g | — | |
| TFA 18:2 t not further defined | 0.083 g | — | |
| Fatty acids, total trans-polyenoic | 0.083 g | — | |
| Tryptophan (EAA) | 0.228 g | 0.231 g | -1% |
| Threonine (EAA) | 0.954 g | 0.912 g | +5% |
| Isoleucine (EAA, BCAA) | 0.946 g | 0.882 g | +7% |
| Leucine (EAA, BCAA) | 1.74 g | 1.67 g | +4% |
| Lysine (EAA) | 1.92 g | 1.81 g | +6% |
| Methionine (EAA) | 0.548 g | 0.588 g | -7% |
| Cystine (conditionally essential) | 0.205 g | 0.214 g | -4% |
| Phenylalanine (EAA) | 0.812 g | 0.786 g | +3% |
| Tyrosine (conditionally essential) | 0.753 g | 0.715 g | +5% |
| Valine (EAA, BCAA) | 1.02 g | 0.932 g | +9% |
| Arginine (conditionally essential) | 1.37 g | 1.36 g | +1% |
| Histidine (EAA) | 0.749 g | 0.665 g | +13% |
| Alanine | 1.26 g | 1.16 g | +8% |
| Aspartic acid | 1.97 g | 1.86 g | +6% |
| Glutamic acid | 3.31 g | 3.28 g | +1% |
| Glycine (conditionally essential) | 1.00 g | 0.897 g | +12% |
| Proline (conditionally essential) | 0.907 g | 0.829 g | +9% |
| Serine | 0.832 g | 0.792 g | +5% |
| Hydroxyproline | 0.139 g | 0.102 g | +36% |
| 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.
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