Beef vs Beef
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beef, shoulder steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled is higher in more vitamins & minerals
Calories (kcal)
Beef 169
Beef 151
Protein (g)
Beef 28.7
Beef 20.5
Carbs (g)
Beef 0
Beef 0.010
Fat (g)
Beef 5.17
Beef 7.63
Fiber (g)
Beef 0
Beef 0
Quick answers
Which has more protein?
Beef, shoulder steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled — 28.7g vs 20.5g per 100g.
Which has fewer calories?
Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw — 151 vs 169 kcal per 100g.
Which is more nutrient-dense?
Beef, shoulder steak, boneless, separable lean only, trimmed to 0" fat, select, 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 | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 169 kcal | 151 kcal | +12% |
| Macronutrients | |||
| Water | 65.2 g | 71.2 g | -8% |
| Protein | 28.7 g | 20.5 g | +40% |
| Total lipid (fat) | 5.17 g | 7.63 g | -32% |
| Carbohydrate, by difference | 0 g | 0.010 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.19 g | 3.39 g | -35% |
| Fatty acids, total monounsaturated | 2.60 g | 3.05 g | -15% |
| Fatty acids, total trans | 0.349 g | 0.347 g | +1% |
| Cholesterol | 83.0 mg | 50.0 mg | +66% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.100 mg | — | |
| Riboflavin (Vitamin B2) | 0.235 mg | — | |
| Niacin (Vitamin B3) | 5.43 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.840 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.674 mg | — | |
| Biotin (Vitamin B7) | 7.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 91.5 mg | — | |
| Vitamin B-12 — Cobalamin | 3.62 ug | — | |
| Vitamin A, RAE | 2.00 ug | 1.00 ug | +100% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.070 mg | — | |
| Vitamin D (D2 + D3) | 0.100 ug | — | |
| Minerals | |||
| Calcium, Ca | 12.0 mg | 4.00 mg | +200% |
| Iron, Fe | 2.94 mg | 2.21 mg | +33% |
| Magnesium, Mg | 25.0 mg | — | |
| Phosphorus, P | 249 mg | — | |
| Potassium, K | 371 mg | — | |
| Sodium, Na | 68.0 mg | 62.0 mg | +10% |
| Zinc, Zn | 8.43 mg | — | |
| Copper, Cu | 0.103 mg | — | |
| Manganese, Mn | 0.014 mg | — | |
| Selenium, Se | 31.2 ug | — | |
| Other Nutrients | |||
| Energy | 708 kj | 631 kj | +12% |
| Ash | 1.25 g | 1.06 g | +18% |
| Total Sugars | 0 g | 0 g | = |
| Sucrose | — | 0 g | |
| Glucose | — | 0 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 7.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 7.00 ug | — | |
| Betaine | 13.7 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 2.00 ug | 1.00 ug | +100% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 6.00 IU | 4.00 IU | +50% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 4.00 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.100 ug | — | |
| Vitamin K1 — Phylloquinone | 1.60 ug | — | |
| 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) | — | 0.006 g | |
| SFA 12:0 (Lauric acid) | 0 g | 0.006 g | -100% |
| SFA 14:0 (Myristic acid) | 0.150 g | 0.206 g | -27% |
| SFA 15:0 (Pentadecanoic acid) | — | 0.048 g | |
| SFA 16:0 (Palmitic acid) | 1.18 g | 1.80 g | -34% |
| SFA 17:0 (Margaric acid) | 0.065 g | 0.102 g | -36% |
| SFA 18:0 (Stearic acid) | 0.793 g | 1.21 g | -34% |
| SFA 20:0 (Arachidic acid) | 0.002 g | 0.013 g | -85% |
| SFA 22:0 (Behenic acid) | — | 0.006 g | |
| SFA 24:0 (Lignoceric acid) | 0.005 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.029 g | 0.041 g | -29% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.167 g | 0.206 g | -19% |
| MUFA 17:1 (Heptadecenoic acid) | 0.045 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.36 g | 2.79 g | -15% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 2.01 g | — | |
| MUFA 18:1 t n-7 (Omega-7, Vaccenic acid — trans) | 0.239 g | 0.057 g | +319% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.004 g | 0.011 g | -64% |
| Fatty acids, total polyunsaturated | 0.306 g | 0.420 g | -27% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.261 g | 0.247 g | +6% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.240 g | — | |
| PUFA 18:2 CLAs | 0.021 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.009 g | 0.063 g | -86% |
| 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 | 0.001 g | -100% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | 0 g | = |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.032 g | 0.055 g | -42% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.003 g | 0.019 g | -84% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0.035 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.001 g | — | |
| Fatty acids, total trans-monoenoic | 0.349 g | — | |
| TFA 18:1 t | 0.349 g | — | |
| Tryptophan (EAA) | 0.329 g | 0.231 g | +42% |
| Threonine (EAA) | 1.30 g | 0.912 g | +43% |
| Isoleucine (EAA, BCAA) | 1.26 g | 0.882 g | +43% |
| Leucine (EAA, BCAA) | 2.38 g | 1.67 g | +42% |
| Lysine (EAA) | 2.58 g | 1.81 g | +42% |
| Methionine (EAA) | 0.837 g | 0.588 g | +42% |
| Cystine (conditionally essential) | 0.306 g | 0.214 g | +43% |
| Phenylalanine (EAA) | 1.12 g | 0.786 g | +42% |
| Tyrosine (conditionally essential) | 1.02 g | 0.715 g | +42% |
| Valine (EAA, BCAA) | 1.33 g | 0.932 g | +42% |
| Arginine (conditionally essential) | 1.93 g | 1.36 g | +43% |
| Histidine (EAA) | 0.947 g | 0.665 g | +42% |
| Alanine | 1.66 g | 1.16 g | +42% |
| Aspartic acid | 2.64 g | 1.86 g | +42% |
| Glutamic acid | 4.68 g | 3.28 g | +42% |
| Glycine (conditionally essential) | 1.28 g | 0.897 g | +43% |
| Proline (conditionally essential) | 1.18 g | 0.829 g | +42% |
| Serine | 1.13 g | 0.792 g | +42% |
| Hydroxyproline | 0.140 g | 0.102 g | +37% |
| 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 only, trimmed to 0" fat, select, cooked, grilled nutrition facts Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca +200% in Beef, shoulder steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled Vitamin A, RAE +100% in Beef, shoulder steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled Protein +40% in Beef, shoulder steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled Iron, Fe +33% in Beef, shoulder steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled
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