Beef vs Beef composite
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled is higher in more vitamins & minerals
Calories (kcal)
Beef 186
Beef composite 203
Protein (g)
Beef 28.2
Beef composite 28.7
Carbs (g)
Beef 0
Beef composite 0
Fat (g)
Beef 7.25
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, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled — 186 vs 203 kcal per 100g.
Which is more nutrient-dense?
Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" 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 | Beef composite | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 186 kcal | 203 kcal | -8% |
| Macronutrients | |||
| Water | 63.6 g | 61.5 g | +3% |
| Protein | 28.2 g | 28.7 g | -2% |
| Total lipid (fat) | 7.25 g | 9.16 g | -21% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.09 g | 3.54 g | -13% |
| Fatty acids, total monounsaturated | 3.79 g | 4.06 g | -7% |
| Fatty acids, total trans | 0.368 g | 0.279 g | +32% |
| Cholesterol | 81.0 mg | 82.0 mg | -1% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.079 mg | 0.076 mg | +4% |
| Riboflavin (Vitamin B2) | 0.216 mg | 0.213 mg | +1% |
| Niacin (Vitamin B3) | 5.55 mg | 6.15 mg | -10% |
| Pantothenic acid (Vitamin B5) | 0.732 mg | 0.525 mg | +39% |
| Vitamin B-6 — Pyridoxine | 0.673 mg | 0.523 mg | +29% |
| Biotin (Vitamin B7) | 7.00 ug | 8.00 ug | -12% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 84.8 mg | 89.2 mg | -5% |
| Vitamin B-12 — Cobalamin | 3.27 ug | 1.99 ug | +64% |
| Vitamin A, RAE | 6.00 ug | 1.00 ug | +500% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.110 mg | 0.270 mg | -59% |
| Vitamin D (D2 + D3) | 0.100 ug | 0.100 ug | = |
| Minerals | |||
| Calcium, Ca | 12.0 mg | 11.0 mg | +9% |
| Iron, Fe | 2.90 mg | 2.49 mg | +16% |
| Magnesium, Mg | 26.0 mg | 22.0 mg | +18% |
| Phosphorus, P | 245 mg | 197 mg | +24% |
| Potassium, K | 367 mg | 298 mg | +23% |
| Sodium, Na | 67.0 mg | 53.0 mg | +26% |
| Zinc, Zn | 7.89 mg | 5.84 mg | +35% |
| Copper, Cu | 0.106 mg | 0.085 mg | +25% |
| Manganese, Mn | 0.013 mg | 0.032 mg | -59% |
| Selenium, Se | 32.2 ug | 33.1 ug | -3% |
| Other Nutrients | |||
| Energy | 778 kj | 850 kj | -8% |
| Ash | 1.21 g | 1.08 g | +12% |
| 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 | 14.6 mg | 13.7 mg | +7% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 6.00 ug | 1.00 ug | +500% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 19.0 IU | 2.00 IU | +850% |
| 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) | 5.00 IU | 3.00 IU | +67% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.100 ug | 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) | 0.199 g | 0.233 g | -15% |
| SFA 15:0 (Pentadecanoic acid) | — | 0.026 g | |
| SFA 16:0 (Palmitic acid) | 1.73 g | 2.03 g | -15% |
| SFA 17:0 (Margaric acid) | 0.087 g | 0.067 g | +30% |
| SFA 18:0 (Stearic acid) | 1.06 g | 1.16 g | -9% |
| SFA 20:0 (Arachidic acid) | 0.001 g | 0.002 g | -50% |
| SFA 24:0 (Lignoceric acid) | 0.010 g | 0.006 g | +67% |
| MUFA 14:1 (Myristoleic acid) | 0.047 g | 0.030 g | +57% |
| MUFA 15:1 (Pentadecenoic acid) | — | 0.014 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.260 g | 0.302 g | -14% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.260 g | 0.162 g | +60% |
| MUFA 17:1 (Heptadecenoic acid) | 0.069 g | 0.049 g | +41% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.41 g | 3.66 g | -7% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 3.04 g | 1.98 g | +53% |
| MUFA 18:1 t n-7 (Omega-7, Vaccenic acid — trans) | 0.207 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.003 g | 0.009 g | -67% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.453 g | 0.455 g | = |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.363 g | 0.358 g | +1% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.333 g | 0.213 g | +56% |
| PUFA 18:2 CLAs | 0.029 g | 0.019 g | +53% |
| 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) | 0.014 g | 0.009 g | +56% |
| 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 | 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) | 0.069 g | 0.054 g | +28% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.005 g | 0.003 g | +67% |
| 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 | 0.368 g | 0.266 g | +38% |
| TFA 16:1 t | — | 0.007 g | |
| TFA 18:1 t | 0.368 g | 0.259 g | +42% |
| TFA 18:2 t not further defined | — | 0.013 g | |
| Fatty acids, total trans-polyenoic | — | 0.013 g | |
| Tryptophan (EAA) | 0.318 g | 0.252 g | +26% |
| Threonine (EAA) | 1.24 g | 1.25 g | -1% |
| Isoleucine (EAA, BCAA) | 1.20 g | 1.34 g | -11% |
| Leucine (EAA, BCAA) | 2.27 g | 2.40 g | -5% |
| Lysine (EAA) | 2.47 g | 2.60 g | -5% |
| Methionine (EAA) | 0.801 g | 0.766 g | +5% |
| Cystine (conditionally essential) | 0.296 g | 0.339 g | -13% |
| Phenylalanine (EAA) | 1.07 g | 1.16 g | -7% |
| Tyrosine (conditionally essential) | 0.973 g | 0.998 g | -3% |
| Valine (EAA, BCAA) | 1.27 g | 1.45 g | -12% |
| Arginine (conditionally essential) | 1.86 g | 1.91 g | -3% |
| Histidine (EAA) | 0.914 g | 0.990 g | -8% |
| Alanine | 1.61 g | 1.76 g | -9% |
| Aspartic acid | 2.53 g | 2.72 g | -7% |
| Glutamic acid | 4.46 g | 4.54 g | -2% |
| Glycine (conditionally essential) | 1.29 g | 1.55 g | -17% |
| Proline (conditionally essential) | 1.16 g | 1.32 g | -12% |
| Serine | 1.08 g | 1.16 g | -7% |
| Hydroxyproline | 0.193 g | 0.235 g | -18% |
| 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, shoulder steak, boneless, separable lean and fat, trimmed to 0" 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
Vitamin A, RAE +500% in Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled Vitamin B-12 — Cobalamin +64% in Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled Vitamin E (alpha-tocopherol) -59% in Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled Manganese, Mn -59% in Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled
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