Beef vs Beef
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw is higher in more vitamins & minerals
Calories (kcal)
Beef 145
Beef 151
Protein (g)
Beef 22.7
Beef 20.5
Carbs (g)
Beef 0
Beef 0.010
Fat (g)
Beef 5.32
Beef 7.63
Fiber (g)
Beef —
Beef 0
Quick answers
Which has more protein?
Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw — 22.7g vs 20.5g per 100g.
Which has fewer calories?
Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw — 145 vs 151 kcal per 100g.
Which is more nutrient-dense?
Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" 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 | Beef | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 145 kcal | 151 kcal | -4% |
| Macronutrients | |||
| Water | 71.4 g | 71.2 g | = |
| Protein | 22.7 g | 20.5 g | +11% |
| Total lipid (fat) | 5.32 g | 7.63 g | -30% |
| Carbohydrate, by difference | 0 g | 0.010 g | -100% |
| Fiber, total dietary | — | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.07 g | 3.39 g | -39% |
| Fatty acids, total monounsaturated | 1.90 g | 3.05 g | -38% |
| Fatty acids, total trans | 0.280 g | 0.347 g | -19% |
| Cholesterol | 57.0 mg | 50.0 mg | +14% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Riboflavin (Vitamin B2) | 0.230 mg | — | |
| Niacin (Vitamin B3) | 5.32 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.751 mg | — | |
| Vitamin B-12 — Cobalamin | 1.98 ug | — | |
| Vitamin A, RAE | — | 1.00 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 19.0 mg | 4.00 mg | +375% |
| Iron, Fe | 2.26 mg | 2.21 mg | +2% |
| Magnesium, Mg | 10.7 mg | — | |
| Phosphorus, P | 200 mg | — | |
| Potassium, K | 266 mg | — | |
| Sodium, Na | 43.0 mg | 62.0 mg | -31% |
| Zinc, Zn | 3.52 mg | — | |
| Copper, Cu | 0.075 mg | — | |
| Manganese, Mn | 0.003 mg | — | |
| Selenium, Se | 21.4 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 139 kcal | — | |
| Energy (Atwater Specific Factors) | 145 kcal | — | |
| Energy | 606 kj | 631 kj | -4% |
| Total fat (NLEA) | 4.50 g | — | |
| Ash | 1.02 g | 1.06 g | -4% |
| Total Sugars | — | 0 g | |
| Sucrose | — | 0 g | |
| Glucose | — | 0 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Retinol | — | 1.00 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 4.00 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | 0.005 g | 0.006 g | -17% |
| SFA 12:0 (Lauric acid) | 0.005 g | 0.006 g | -17% |
| SFA 14:0 (Myristic acid) | 0.144 g | 0.206 g | -30% |
| SFA 15:0 (Pentadecanoic acid) | 0.028 g | 0.048 g | -42% |
| SFA 16:0 (Palmitic acid) | 1.18 g | 1.80 g | -34% |
| SFA 17:0 (Margaric acid) | 0.062 g | 0.102 g | -39% |
| SFA 18:0 (Stearic acid) | 0.640 g | 1.21 g | -47% |
| SFA 20:0 (Arachidic acid) | 0.003 g | 0.013 g | -77% |
| SFA 22:0 (Behenic acid) | — | 0.006 g | |
| SFA 24:0 (Lignoceric acid) | 0.002 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0.041 g | |
| MUFA 14:1 c | 0.033 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.206 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.145 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.042 g | — | |
| MUFA 17:1 c | 0.042 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 2.79 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 1.67 g | — | |
| MUFA 18:1 t n-7 (Omega-7, Vaccenic acid — trans) | — | 0.057 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.008 g | 0.011 g | -27% |
| MUFA 20:1 c | 0.008 g | — | |
| Fatty acids, total polyunsaturated | 0.259 g | 0.420 g | -38% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.247 g | |
| PUFA 18:2 c | 0.192 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.178 g | — | |
| PUFA 18:2 CLAs | 0.014 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.063 g | |
| PUFA 18:3 c | 0.008 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.008 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0.001 g | |
| PUFA 20:2 c | 0.001 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.001 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:3 c | 0.013 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.013 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.034 g | 0.055 g | -38% |
| PUFA 20:4c | 0.034 g | — | |
| PUFA 20:5c | 0.002 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.002 g | 0.019 g | -89% |
| PUFA 22:5 c | 0.008 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.008 g | 0.035 g | -77% |
| PUFA 22:6 c | 0.001 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.001 g | — | |
| Fatty acids, total trans-monoenoic | 0.256 g | — | |
| TFA 16:1 t | 0.012 g | — | |
| TFA 18:1 t | 0.244 g | — | |
| Fatty acids, total trans-dienoic | 0.024 g | — | |
| TFA 18:2 t not further defined | 0.024 g | — | |
| Tryptophan (EAA) | — | 0.231 g | |
| Threonine (EAA) | — | 0.912 g | |
| Isoleucine (EAA, BCAA) | — | 0.882 g | |
| Leucine (EAA, BCAA) | — | 1.67 g | |
| Lysine (EAA) | — | 1.81 g | |
| Methionine (EAA) | — | 0.588 g | |
| Cystine (conditionally essential) | — | 0.214 g | |
| Phenylalanine (EAA) | — | 0.786 g | |
| Tyrosine (conditionally essential) | — | 0.715 g | |
| Valine (EAA, BCAA) | — | 0.932 g | |
| Arginine (conditionally essential) | — | 1.36 g | |
| Histidine (EAA) | — | 0.665 g | |
| Alanine | — | 1.16 g | |
| Aspartic acid | — | 1.86 g | |
| Glutamic acid | — | 3.28 g | |
| Glycine (conditionally essential) | — | 0.897 g | |
| Proline (conditionally essential) | — | 0.829 g | |
| Serine | — | 0.792 g | |
| Hydroxyproline | — | 0.102 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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