Beef vs Beef composite
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beef composite, separable lean only, trimmed to 1/8" fat, choice, cooked is higher in more vitamins & minerals
Calories (kcal)
Beef 213
Beef composite 203
Protein (g)
Beef 28.2
Beef composite 28.7
Carbs (g)
Beef 0
Beef composite 0
Fat (g)
Beef 10.3
Beef composite 9.16
Fiber (g)
Beef 0
Beef composite 0
Quick answers
Which has more protein?
Beef composite, separable lean only, trimmed to 1/8" fat, choice, cooked — 28.7g vs 28.2g per 100g.
Which has fewer calories?
Beef composite, separable lean only, trimmed to 1/8" fat, choice, cooked — 203 vs 213 kcal per 100g.
Which is more nutrient-dense?
Beef composite, separable lean only, trimmed to 1/8" fat, choice, cooked 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 composite | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 213 kcal | 203 kcal | +5% |
| Macronutrients | |||
| Water | 61.0 g | 61.5 g | -1% |
| Protein | 28.2 g | 28.7 g | -2% |
| Total lipid (fat) | 10.3 g | 9.16 g | +13% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.03 g | 3.54 g | +14% |
| Fatty acids, total monounsaturated | 4.52 g | 4.06 g | +11% |
| Fatty acids, total trans | 0.532 g | 0.279 g | +91% |
| Cholesterol | 82.0 mg | 82.0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.059 mg | 0.076 mg | -22% |
| Riboflavin (Vitamin B2) | 0.260 mg | 0.213 mg | +22% |
| Niacin (Vitamin B3) | 6.03 mg | 6.15 mg | -2% |
| Pantothenic acid (Vitamin B5) | — | 0.525 mg | |
| Vitamin B-6 — Pyridoxine | 0.692 mg | 0.523 mg | +32% |
| Biotin (Vitamin B7) | 7.00 ug | 8.00 ug | -12% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 65.9 mg | 89.2 mg | -26% |
| Vitamin B-12 — Cobalamin | 2.16 ug | 1.99 ug | +9% |
| 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) | 0.240 mg | 0.270 mg | -11% |
| Vitamin D (D2 + D3) | 0.100 ug | 0.100 ug | = |
| Minerals | |||
| Calcium, Ca | 19.0 mg | 11.0 mg | +73% |
| Iron, Fe | 3.22 mg | 2.49 mg | +29% |
| Magnesium, Mg | 23.0 mg | 22.0 mg | +5% |
| Phosphorus, P | 224 mg | 197 mg | +14% |
| Potassium, K | 291 mg | 298 mg | -2% |
| Sodium, Na | 68.0 mg | 53.0 mg | +28% |
| Zinc, Zn | 4.67 mg | 5.84 mg | -20% |
| Copper, Cu | 0.073 mg | 0.085 mg | -14% |
| Manganese, Mn | 0.004 mg | 0.032 mg | -87% |
| Selenium, Se | 28.2 ug | 33.1 ug | -15% |
| Other Nutrients | |||
| Energy | 893 kj | 850 kj | +5% |
| Ash | 1.05 g | 1.08 g | -3% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 7.00 ug | 8.00 ug | -12% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 7.00 ug | 8.00 ug | -12% |
| Betaine | 9.00 mg | 13.7 mg | -34% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 7.00 ug | 1.00 ug | +600% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 22.0 IU | 2.00 IU | +1000% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 3.00 IU | 3.00 IU | = |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.100 ug | 0.100 ug | = |
| Vitamin K1 — Phylloquinone | 1.50 ug | 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) | 0.008 g | 0.004 g | +100% |
| SFA 12:0 (Lauric acid) | 0.008 g | 0.006 g | +33% |
| SFA 14:0 (Myristic acid) | 0.267 g | 0.233 g | +15% |
| SFA 15:0 (Pentadecanoic acid) | 0.044 g | 0.026 g | +69% |
| SFA 16:0 (Palmitic acid) | 2.28 g | 2.03 g | +13% |
| SFA 17:0 (Margaric acid) | 0.113 g | 0.067 g | +69% |
| SFA 18:0 (Stearic acid) | 1.29 g | 1.16 g | +11% |
| SFA 20:0 (Arachidic acid) | 0.005 g | 0.002 g | +150% |
| SFA 24:0 (Lignoceric acid) | 0.005 g | 0.006 g | -17% |
| MUFA 14:1 (Myristoleic acid) | 0.068 g | 0.030 g | +127% |
| MUFA 15:1 (Pentadecenoic acid) | — | 0.014 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.322 g | 0.302 g | +7% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.294 g | 0.162 g | +81% |
| MUFA 17:1 (Heptadecenoic acid) | 0.080 g | 0.049 g | +63% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.03 g | 3.66 g | +10% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 3.57 g | 1.98 g | +80% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.021 g | 0.009 g | +133% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.513 g | 0.455 g | +13% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.415 g | 0.358 g | +16% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.328 g | 0.213 g | +54% |
| PUFA 18:2 CLAs | 0.036 g | 0.019 g | +89% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.017 g | 0.020 g | -15% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.017 g | 0.009 g | +89% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.002 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.017 g | 0.009 g | +89% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.017 g | 0.009 g | +89% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.048 g | 0.054 g | -11% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.002 g | 0.003 g | -33% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.011 g | 0.010 g | +10% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.001 g | 0.001 g | = |
| Fatty acids, total trans-monoenoic | 0.481 g | 0.266 g | +81% |
| TFA 16:1 t | 0.028 g | 0.007 g | +300% |
| TFA 18:1 t | 0.453 g | 0.259 g | +75% |
| TFA 18:2 t not further defined | 0.051 g | 0.013 g | +292% |
| Fatty acids, total trans-polyenoic | 0.051 g | 0.013 g | +292% |
| Tryptophan (EAA) | 0.345 g | 0.252 g | +37% |
| Threonine (EAA) | 1.45 g | 1.25 g | +15% |
| Isoleucine (EAA, BCAA) | 1.43 g | 1.34 g | +7% |
| Leucine (EAA, BCAA) | 2.65 g | 2.40 g | +10% |
| Lysine (EAA) | 2.96 g | 2.60 g | +14% |
| Methionine (EAA) | 0.818 g | 0.766 g | +7% |
| Cystine (conditionally essential) | 0.309 g | 0.339 g | -9% |
| Phenylalanine (EAA) | 1.23 g | 1.16 g | +6% |
| Tyrosine (conditionally essential) | 1.15 g | 0.998 g | +15% |
| Valine (EAA, BCAA) | 1.52 g | 1.45 g | +5% |
| Arginine (conditionally essential) | 2.07 g | 1.91 g | +8% |
| Histidine (EAA) | 1.14 g | 0.990 g | +15% |
| Alanine | 1.84 g | 1.76 g | +4% |
| Aspartic acid | 2.97 g | 2.72 g | +9% |
| Glutamic acid | 5.02 g | 4.54 g | +10% |
| Glycine (conditionally essential) | 1.33 g | 1.55 g | -15% |
| Proline (conditionally essential) | 1.29 g | 1.32 g | -2% |
| Serine | 1.25 g | 1.16 g | +7% |
| Hydroxyproline | 0.142 g | 0.235 g | -40% |
| 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 only, trimmed to 1/8" fat, all grades, cooked, grilled nutrition facts Beef composite, separable lean only, trimmed to 1/8" fat, choice, cooked nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin A, RAE +600% in Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled Manganese, Mn -87% in Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled Calcium, Ca +73% in Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled Vitamin B-6 — Pyridoxine +32% in Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled
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