Beef vs Beef composite
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Beef composite, separable lean only, trimmed to 1/8" fat, choice, cooked is higher in more vitamins & minerals
Calories (kcal)
Beef 219
Beef composite 203
Protein (g)
Beef 27.3
Beef composite 28.7
Carbs (g)
Beef 0
Beef composite 0
Fat (g)
Beef 11.4
Beef composite 9.16
Fiber (g)
Beef —
Beef composite 0
Quick answers
Which has more protein?
Beef composite, separable lean only, trimmed to 1/8" fat, choice, cooked — 28.7g vs 27.3g per 100g.
Which has fewer calories?
Beef composite, separable lean only, trimmed to 1/8" fat, choice, cooked — 203 vs 219 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 | 219 kcal | 203 kcal | +8% |
| Macronutrients | |||
| Water | 60.3 g | 61.5 g | -2% |
| Protein | 27.3 g | 28.7 g | -5% |
| Total lipid (fat) | 11.4 g | 9.16 g | +24% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | — | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.68 g | 3.54 g | +32% |
| Fatty acids, total monounsaturated | 4.67 g | 4.06 g | +15% |
| Fatty acids, total trans | 0.594 g | 0.279 g | +113% |
| Cholesterol | 80.0 mg | 82.0 mg | -2% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | — | 0.076 mg | |
| Riboflavin (Vitamin B2) | 0.270 mg | 0.213 mg | +27% |
| Niacin (Vitamin B3) | 6.37 mg | 6.15 mg | +4% |
| Pantothenic acid (Vitamin B5) | — | 0.525 mg | |
| Vitamin B-6 — Pyridoxine | 0.753 mg | 0.523 mg | +44% |
| Biotin (Vitamin B7) | — | 8.00 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 89.2 mg | |
| Vitamin B-12 — Cobalamin | 1.88 ug | 1.99 ug | -6% |
| Vitamin A, RAE | — | 1.00 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.270 mg | |
| Vitamin D (D2 + D3) | — | 0.100 ug | |
| Minerals | |||
| Calcium, Ca | 19.0 mg | 11.0 mg | +73% |
| Iron, Fe | 3.53 mg | 2.49 mg | +42% |
| Magnesium, Mg | 20.0 mg | 22.0 mg | -9% |
| Phosphorus, P | 211 mg | 197 mg | +7% |
| Potassium, K | 283 mg | 298 mg | -5% |
| Sodium, Na | 67.0 mg | 53.0 mg | +26% |
| Zinc, Zn | 4.69 mg | 5.84 mg | -20% |
| Copper, Cu | 0.078 mg | 0.085 mg | -8% |
| Manganese, Mn | 0.003 mg | 0.032 mg | -91% |
| Selenium, Se | 29.7 ug | 33.1 ug | -10% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 212 kcal | — | |
| Energy (Atwater Specific Factors) | 219 kcal | — | |
| Energy | 918 kj | 850 kj | +8% |
| Total fat (NLEA) | 10.5 g | — | |
| Ash | 1.02 g | 1.08 g | -6% |
| Total Sugars | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | — | 8.00 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 8.00 ug | |
| Betaine | — | 13.7 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 1.00 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 2.00 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 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 | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 0.100 ug | |
| Vitamin K1 — Phylloquinone | — | 1.50 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) | 0.011 g | 0.004 g | +175% |
| SFA 12:0 (Lauric acid) | 0.010 g | 0.006 g | +67% |
| SFA 14:0 (Myristic acid) | 0.304 g | 0.233 g | +30% |
| SFA 15:0 (Pentadecanoic acid) | 0.049 g | 0.026 g | +88% |
| SFA 16:0 (Palmitic acid) | 2.66 g | 2.03 g | +31% |
| SFA 17:0 (Margaric acid) | 0.125 g | 0.067 g | +87% |
| SFA 18:0 (Stearic acid) | 1.52 g | 1.16 g | +30% |
| SFA 20:0 (Arachidic acid) | 0.006 g | 0.002 g | +200% |
| SFA 24:0 (Lignoceric acid) | 0.004 g | 0.006 g | -33% |
| MUFA 14:1 (Myristoleic acid) | — | 0.030 g | |
| MUFA 14:1 c | 0.066 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0.014 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.302 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.347 g | 0.162 g | +114% |
| MUFA 17:1 (Heptadecenoic acid) | 0.089 g | 0.049 g | +82% |
| MUFA 17:1 c | 0.089 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 3.66 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 4.15 g | 1.98 g | +109% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.021 g | 0.009 g | +133% |
| MUFA 20:1 c | 0.021 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.514 g | 0.455 g | +13% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.358 g | |
| PUFA 18:2 c | 0.407 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.367 g | 0.213 g | +72% |
| PUFA 18:2 CLAs | 0.040 g | 0.019 g | +111% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.020 g | |
| PUFA 18:3 c | 0.021 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.021 g | 0.009 g | +133% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:2 c | 0.002 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.002 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0.009 g | |
| PUFA 20:3 c | 0.018 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.018 g | 0.009 g | +100% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.051 g | 0.054 g | -6% |
| PUFA 20:4c | 0.051 g | — | |
| PUFA 20:5c | 0.002 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.002 g | 0.003 g | -33% |
| PUFA 22:5 c | 0.013 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.013 g | 0.010 g | +30% |
| PUFA 22:6 c | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0.001 g | -100% |
| Fatty acids, total trans-monoenoic | 0.533 g | 0.266 g | +100% |
| TFA 16:1 t | 0.031 g | 0.007 g | +343% |
| TFA 18:1 t | 0.502 g | 0.259 g | +94% |
| Fatty acids, total trans-dienoic | 0.060 g | — | |
| TFA 18:2 t not further defined | 0.060 g | 0.013 g | +362% |
| Fatty acids, total trans-polyenoic | — | 0.013 g | |
| Tryptophan (EAA) | — | 0.252 g | |
| Threonine (EAA) | — | 1.25 g | |
| Isoleucine (EAA, BCAA) | — | 1.34 g | |
| Leucine (EAA, BCAA) | — | 2.40 g | |
| Lysine (EAA) | — | 2.60 g | |
| Methionine (EAA) | — | 0.766 g | |
| Cystine (conditionally essential) | — | 0.339 g | |
| Phenylalanine (EAA) | — | 1.16 g | |
| Tyrosine (conditionally essential) | — | 0.998 g | |
| Valine (EAA, BCAA) | — | 1.45 g | |
| Arginine (conditionally essential) | — | 1.91 g | |
| Histidine (EAA) | — | 0.990 g | |
| Alanine | — | 1.76 g | |
| Aspartic acid | — | 2.72 g | |
| Glutamic acid | — | 4.54 g | |
| Glycine (conditionally essential) | — | 1.55 g | |
| Proline (conditionally essential) | — | 1.32 g | |
| Serine | — | 1.16 g | |
| Hydroxyproline | — | 0.235 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.
Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, 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
Manganese, Mn -91% in Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled Calcium, Ca +73% in Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled Vitamin B-6 — Pyridoxine +44% in Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled Iron, Fe +42% in Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled
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