Beef vs Cheese
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled is higher in more vitamins & minerals
Calories (kcal)
Beef 219
Cheese 408
Protein (g)
Beef 27.3
Cheese 23.3
Carbs (g)
Beef 0
Cheese 2.44
Fat (g)
Beef 11.4
Cheese 34.0
Fiber (g)
Beef —
Cheese —
Quick answers
Which has more protein?
Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled — 27.3g vs 23.3g per 100g.
Which has fewer calories?
Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled — 219 vs 408 kcal per 100g.
Which is more nutrient-dense?
Beef, short loin, t-bone steak, bone-in, separable lean only, 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 | Cheese | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 219 kcal | 408 kcal | -46% |
| Macronutrients | |||
| Water | 60.3 g | 36.6 g | +65% |
| Protein | 27.3 g | 23.3 g | +17% |
| Total lipid (fat) | 11.4 g | 34.0 g | -66% |
| Carbohydrate, by difference | 0 g | 2.44 g | -100% |
| Sugars, Total | — | 0.330 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.68 g | 19.2 g | -76% |
| Fatty acids, total monounsaturated | 4.67 g | 7.44 g | -37% |
| Fatty acids, total trans | 0.594 g | 1.14 g | -48% |
| Cholesterol | 80.0 mg | 100 mg | -20% |
| Vitamins | |||
| Thiamin (Vitamin B1) | — | 0.029 mg | |
| Riboflavin (Vitamin B2) | 0.270 mg | 0.441 mg | -39% |
| Niacin (Vitamin B3) | 6.37 mg | 0.052 mg | +12150% |
| Pantothenic acid (Vitamin B5) | — | 0.413 mg | |
| Vitamin B-6 — Pyridoxine | 0.753 mg | 0.069 mg | +991% |
| Biotin (Vitamin B7) | — | 21.0 ug | |
| Vitamin B-12 — Cobalamin | 1.88 ug | 1.06 ug | +77% |
| Vitamin A, RAE | — | 316 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.750 mg | |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 9.30 ug | |
| Minerals | |||
| Calcium, Ca | 19.0 mg | 707 mg | -97% |
| Iron, Fe | 3.53 mg | 0.160 mg | +2106% |
| Magnesium, Mg | 20.0 mg | 26.8 mg | -25% |
| Phosphorus, P | 211 mg | 458 mg | -54% |
| Potassium, K | 283 mg | 77.0 mg | +268% |
| Sodium, Na | 67.0 mg | 654 mg | -90% |
| Zinc, Zn | 4.69 mg | 3.67 mg | +28% |
| Copper, Cu | 0.078 mg | 0.033 mg | +136% |
| Manganese, Mn | 0.003 mg | 0.026 mg | -88% |
| Selenium, Se | 29.7 ug | 28.3 ug | +5% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 212 kcal | 409 kcal | -48% |
| Energy (Atwater Specific Factors) | 219 kcal | 408 kcal | -46% |
| Energy | 918 kj | 1710 kj | -46% |
| Nitrogen | — | 3.65 g | |
| Total fat (NLEA) | 10.5 g | 29.0 g | -64% |
| Ash | 1.02 g | 3.67 g | -72% |
| Sucrose | — | 0 g | |
| Glucose | — | 0.100 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0.160 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0.070 g | |
| Betaine | — | 0.700 mg | |
| Retinol | — | 316 ug | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0.040 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin K1 — Phylloquinone | — | 2.40 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | — | 0.653 g | |
| SFA 6:0 (Caproic acid) | — | 0.543 g | |
| SFA 8:0 (Caprylic acid) | — | 0.349 g | |
| SFA 10:0 (Capric acid) | 0.011 g | 0.843 g | -99% |
| SFA 11:0 (Undecanoic acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | 0.010 g | 0.963 g | -99% |
| SFA 14:0 (Myristic acid) | 0.304 g | 3.10 g | -90% |
| SFA 15:0 (Pentadecanoic acid) | 0.049 g | 0.327 g | -85% |
| SFA 16:0 (Palmitic acid) | 2.66 g | 8.79 g | -70% |
| SFA 17:0 (Margaric acid) | 0.125 g | 0.196 g | -36% |
| SFA 18:0 (Stearic acid) | 1.52 g | 3.39 g | -55% |
| SFA 20:0 (Arachidic acid) | 0.006 g | 0.049 g | -88% |
| SFA 22:0 (Behenic acid) | — | 0.015 g | |
| SFA 24:0 (Lignoceric acid) | 0.004 g | 0.009 g | -56% |
| MUFA 14:1 c | 0.066 g | 0.310 g | -79% |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.347 g | 0.412 g | -16% |
| MUFA 17:1 (Heptadecenoic acid) | 0.089 g | 0.061 g | +46% |
| MUFA 17:1 c | 0.089 g | 0.061 g | +46% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 4.15 g | 6.59 g | -37% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.021 g | 0.064 g | -67% |
| MUFA 20:1 c | 0.021 g | 0.064 g | -67% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0.001 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.514 g | 1.18 g | -56% |
| PUFA 18:2 c | 0.407 g | 0.939 g | -57% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.367 g | 0.772 g | -52% |
| PUFA 18:2 CLAs | 0.040 g | 0.167 g | -76% |
| PUFA 18:3 c | 0.021 g | 0.118 g | -82% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.021 g | 0.116 g | -82% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0.002 g | |
| PUFA 18:3i | — | 0.003 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0.001 g | |
| PUFA 20:2 c | 0.002 g | 0.007 g | -71% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.002 g | 0.007 g | -71% |
| PUFA 20:3 c | 0.018 g | 0.037 g | -51% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | — | 0.001 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.018 g | 0.036 g | -50% |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.051 g | 0.051 g | = |
| PUFA 20:4c | 0.051 g | 0.051 g | = |
| PUFA 20:5c | 0.002 g | 0.010 g | -80% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.002 g | 0.010 g | -80% |
| PUFA 22:2 (Docosadienoic acid) | — | 0.002 g | |
| PUFA 22:5 c | 0.013 g | 0.018 g | -28% |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0.008 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.013 g | 0.018 g | -28% |
| PUFA 22:6 c | 0 g | 0.001 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0.001 g | -100% |
| Fatty acids, total trans-monoenoic | 0.533 g | 0.920 g | -42% |
| TFA 16:1 t | 0.031 g | 0.104 g | -70% |
| TFA 18:1 t | 0.502 g | 0.816 g | -38% |
| TFA 22:1 t | — | 0 g | |
| Fatty acids, total trans-dienoic | 0.060 g | 0.225 g | -73% |
| TFA 18:2 t not further defined | 0.060 g | 0.225 g | -73% |
| Choline | |||
| Choline from glycerophoshocholine | — | 2.30 mg | |
| Choline from phosphatidylcholine | — | 7.40 mg | |
| Choline from phosphocholine | — | 0.600 mg | |
| Choline from sphingomyelin | — | 4.60 mg | |
| Free Choline | — | 1.60 mg | |
| Total Choline | — | 17.0 mg | |
| Iodine | |||
| Iodine mcg/100gB | — | 45.9 mcg | |
| Fluoride | |||
| Mean mcg/100g ** | — | 34.9 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. 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 Cheese, cheddar nutrition facts Compare other foods →
Dig deeper — biggest differences
Niacin (Vitamin B3) +12150% in Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled Iron, Fe +2106% in Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled Vitamin B-6 — Pyridoxine +991% in Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled Potassium, K +268% in Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled
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