Beef vs Beef composite
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beef, short loin, top loin, steak, separable lean only, trimmed to 1/8" fat, choice, raw is higher in more vitamins & minerals
Calories (kcal)
Beef 155
Beef composite 203
Protein (g)
Beef 22.8
Beef composite 28.7
Carbs (g)
Beef 0
Beef composite 0
Fat (g)
Beef 6.43
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 22.8g per 100g.
Which has fewer calories?
Beef, short loin, top loin, steak, separable lean only, trimmed to 1/8" fat, choice, raw — 155 vs 203 kcal per 100g.
Which is more nutrient-dense?
Beef, short loin, top loin, steak, separable lean only, trimmed to 1/8" fat, choice, 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 composite | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 155 kcal | 203 kcal | -24% |
| Macronutrients | |||
| Water | 70.3 g | 61.5 g | +14% |
| Protein | 22.8 g | 28.7 g | -21% |
| Total lipid (fat) | 6.43 g | 9.16 g | -30% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.38 g | 3.54 g | -33% |
| Fatty acids, total monounsaturated | 2.59 g | 4.06 g | -36% |
| Fatty acids, total trans | — | 0.279 g | |
| Cholesterol | 66.0 mg | 82.0 mg | -20% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.063 mg | 0.076 mg | -17% |
| Riboflavin (Vitamin B2) | 0.112 mg | 0.213 mg | -47% |
| Niacin (Vitamin B3) | 7.71 mg | 6.15 mg | +25% |
| Pantothenic acid (Vitamin B5) | 0.678 mg | 0.525 mg | +29% |
| Vitamin B-6 — Pyridoxine | 0.625 mg | 0.523 mg | +20% |
| Biotin (Vitamin B7) | 13.0 ug | 8.00 ug | +63% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 95.1 mg | 89.2 mg | +7% |
| Vitamin B-12 — Cobalamin | 1.24 ug | 1.99 ug | -38% |
| Vitamin A, RAE | 0 ug | 1.00 ug | -100% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.410 mg | 0.270 mg | +52% |
| Vitamin D (D2 + D3) | — | 0.100 ug | |
| Minerals | |||
| Calcium, Ca | 29.0 mg | 11.0 mg | +164% |
| Iron, Fe | 1.66 mg | 2.49 mg | -33% |
| Magnesium, Mg | 24.0 mg | 22.0 mg | +9% |
| Phosphorus, P | 208 mg | 197 mg | +6% |
| Potassium, K | 348 mg | 298 mg | +17% |
| Sodium, Na | 58.0 mg | 53.0 mg | +9% |
| Zinc, Zn | 4.22 mg | 5.84 mg | -28% |
| Copper, Cu | 0.074 mg | 0.085 mg | -13% |
| Manganese, Mn | 0.015 mg | 0.032 mg | -53% |
| Selenium, Se | 26.0 ug | 33.1 ug | -21% |
| Other Nutrients | |||
| Energy | 650 kj | 850 kj | -24% |
| Ash | 1.04 g | 1.08 g | -4% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 13.0 ug | 8.00 ug | +63% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 13.0 ug | 8.00 ug | +63% |
| Betaine | 14.0 mg | 13.7 mg | +2% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 1.00 ug | -100% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 2.00 IU | -100% |
| 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 | 0 mg | = |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | — | 3.00 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 0.100 ug | |
| Vitamin K1 — Phylloquinone | 1.60 ug | 1.50 ug | +7% |
| 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 g | 0.004 g | -100% |
| SFA 12:0 (Lauric acid) | 0 g | 0.006 g | -100% |
| SFA 14:0 (Myristic acid) | 0.163 g | 0.233 g | -30% |
| SFA 15:0 (Pentadecanoic acid) | — | 0.026 g | |
| SFA 16:0 (Palmitic acid) | 1.43 g | 2.03 g | -30% |
| SFA 17:0 (Margaric acid) | — | 0.067 g | |
| SFA 18:0 (Stearic acid) | 0.788 g | 1.16 g | -32% |
| SFA 20:0 (Arachidic acid) | — | 0.002 g | |
| SFA 24:0 (Lignoceric acid) | — | 0.006 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0.030 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0.014 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.199 g | 0.302 g | -34% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.162 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0.049 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.39 g | 3.66 g | -35% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 1.98 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.004 g | 0.009 g | -56% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.278 g | 0.455 g | -39% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.224 g | 0.358 g | -37% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 0.213 g | |
| PUFA 18:2 CLAs | — | 0.019 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.014 g | 0.020 g | -30% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.009 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0.009 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | — | 0.009 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.040 g | 0.054 g | -26% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0.003 g | -100% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0.010 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0.001 g | -100% |
| Fatty acids, total trans-monoenoic | — | 0.266 g | |
| TFA 16:1 t | — | 0.007 g | |
| TFA 18:1 t | — | 0.259 g | |
| TFA 18:2 t not further defined | — | 0.013 g | |
| Fatty acids, total trans-polyenoic | — | 0.013 g | |
| Tryptophan (EAA) | 0.150 g | 0.252 g | -40% |
| Threonine (EAA) | 0.910 g | 1.25 g | -27% |
| Isoleucine (EAA, BCAA) | 1.04 g | 1.34 g | -23% |
| Leucine (EAA, BCAA) | 1.81 g | 2.40 g | -24% |
| Lysine (EAA) | 1.92 g | 2.60 g | -26% |
| Methionine (EAA) | 0.593 g | 0.766 g | -23% |
| Cystine (conditionally essential) | 0.294 g | 0.339 g | -13% |
| Phenylalanine (EAA) | 0.900 g | 1.16 g | -22% |
| Tyrosine (conditionally essential) | 0.726 g | 0.998 g | -27% |
| Valine (EAA, BCAA) | 1.13 g | 1.45 g | -22% |
| Arginine (conditionally essential) | 1.47 g | 1.91 g | -23% |
| Histidine (EAA) | 0.727 g | 0.990 g | -27% |
| Alanine | 1.38 g | 1.76 g | -21% |
| Aspartic acid | 2.08 g | 2.72 g | -24% |
| Glutamic acid | 3.42 g | 4.54 g | -25% |
| Glycine (conditionally essential) | 1.39 g | 1.55 g | -11% |
| Proline (conditionally essential) | 1.09 g | 1.32 g | -17% |
| Serine | 0.897 g | 1.16 g | -23% |
| Hydroxyproline | 0.239 g | 0.235 g | +2% |
| 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, top loin, steak, separable lean only, trimmed to 1/8" fat, choice, raw nutrition facts Beef composite, separable lean only, trimmed to 1/8" fat, choice, cooked nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca +164% in Beef, short loin, top loin, steak, separable lean only, trimmed to 1/8" fat, choice, raw Vitamin A, RAE -100% in Beef, short loin, top loin, steak, separable lean only, trimmed to 1/8" fat, choice, raw Biotin (Vitamin B7) +63% in Beef, short loin, top loin, steak, separable lean only, trimmed to 1/8" fat, choice, raw Manganese, Mn -53% in Beef, short loin, top loin, steak, separable lean only, trimmed to 1/8" fat, choice, raw
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