Beef vs Beef
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beef, variety meats and by-products, liver, cooked, braised is higher in more vitamins & minerals
Calories (kcal)
Beef 191
Beef 239
Protein (g)
Beef 29.1
Beef 17.7
Carbs (g)
Beef 5.13
Beef 0
Fat (g)
Beef 5.26
Beef 18.1
Fiber (g)
Beef 0
Beef 0
Quick answers
Which has more protein?
Beef, variety meats and by-products, liver, cooked, braised — 29.1g vs 17.7g per 100g.
Which has fewer calories?
Beef, variety meats and by-products, liver, cooked, braised — 191 vs 239 kcal per 100g.
Which is more nutrient-dense?
Beef, variety meats and by-products, liver, cooked, braised 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 | 191 kcal | 239 kcal | -20% |
| Macronutrients | |||
| Water | 58.8 g | 63.6 g | -7% |
| Protein | 29.1 g | 17.7 g | +64% |
| Total lipid (fat) | 5.26 g | 18.1 g | -71% |
| Carbohydrate, by difference | 5.13 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.95 g | 7.94 g | -63% |
| Fatty acids, total monounsaturated | 1.12 g | 7.97 g | -86% |
| Fatty acids, total trans | 0.365 g | 0.906 g | -60% |
| Cholesterol | 396 mg | 66.0 mg | +500% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.90 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.194 mg | — | |
| Riboflavin (Vitamin B2) | 3.42 mg | — | |
| Niacin (Vitamin B3) | 17.5 mg | — | |
| Pantothenic acid (Vitamin B5) | 7.11 mg | — | |
| Vitamin B-6 — Pyridoxine | 1.02 mg | — | |
| Biotin (Vitamin B7) | 253 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 426 mg | — | |
| Vitamin B-12 — Cobalamin | 70.6 ug | — | |
| Vitamin A, RAE | 9442 ug | 0 ug | |
| Carotene, beta | 162 ug | 0 ug | |
| Carotene, alpha | 11.0 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.510 mg | — | |
| Vitamin D (D2 + D3) | 1.20 ug | — | |
| Minerals | |||
| Calcium, Ca | 6.00 mg | 6.00 mg | = |
| Iron, Fe | 6.54 mg | 1.79 mg | +265% |
| Magnesium, Mg | 21.0 mg | — | |
| Phosphorus, P | 497 mg | — | |
| Potassium, K | 352 mg | — | |
| Sodium, Na | 79.0 mg | 62.0 mg | +27% |
| Zinc, Zn | 5.30 mg | — | |
| Copper, Cu | 14.3 mg | — | |
| Manganese, Mn | 0.356 mg | — | |
| Selenium, Se | 36.1 ug | — | |
| Other Nutrients | |||
| Energy | 801 kj | 1001 kj | -20% |
| Ash | 1.74 g | 0.820 g | +112% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 253 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 253 ug | — | |
| Betaine | 5.60 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 9428 ug | — | |
| Beta-carotene (Provitamin A) | 11.0 ug | 0 ug | |
| Vitamin A, IU | 31714 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.060 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 D (D2 + D3 — total) | 49.0 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 1.20 ug | — | |
| Vitamin K1 — Phylloquinone | 3.30 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 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 g | 0.009 g | -100% |
| SFA 12:0 (Lauric acid) | 0 g | 0.013 g | -100% |
| SFA 14:0 (Myristic acid) | 0.038 g | 0.539 g | -93% |
| SFA 15:0 (Pentadecanoic acid) | 0.013 g | 0.097 g | -87% |
| SFA 16:0 (Palmitic acid) | 0.794 g | 4.36 g | -82% |
| SFA 17:0 (Margaric acid) | 0.071 g | 0.198 g | -64% |
| SFA 18:0 (Stearic acid) | 2.02 g | 2.68 g | -25% |
| SFA 20:0 (Arachidic acid) | 0 g | 0.024 g | -100% |
| SFA 22:0 (Behenic acid) | 0.016 g | 0.018 g | -11% |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0.153 g | -100% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.083 g | 0.626 g | -87% |
| MUFA 17:1 (Heptadecenoic acid) | 0.022 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.02 g | 7.16 g | -86% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 6.50 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.003 g | 0.026 g | -88% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 1.11 g | 0.699 g | +59% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0 g | 0.503 g | -100% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.659 g | 0.285 g | +131% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0 g | 0.126 g | -100% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.017 g | 0.102 g | -83% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.025 g | — | |
| PUFA 18:3i | — | 0.024 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.011 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.397 g | 0.030 g | +1223% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0.011 g | -100% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0.028 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | — | 0.663 g | |
| TFA 18:1 t | — | 0.663 g | |
| TFA 18:2 t not further defined | — | 0.219 g | |
| Fatty acids, total trans-polyenoic | — | 0.242 g | |
| Tryptophan (EAA) | 0.368 g | 0.200 g | +84% |
| Threonine (EAA) | 1.22 g | 0.780 g | +56% |
| Isoleucine (EAA, BCAA) | 1.35 g | 0.753 g | +80% |
| Leucine (EAA, BCAA) | 2.67 g | 1.42 g | +87% |
| Lysine (EAA) | 2.25 g | 1.55 g | +45% |
| Methionine (EAA) | 0.759 g | 0.503 g | +51% |
| Cystine (conditionally essential) | 0.526 g | 0.186 g | +183% |
| Phenylalanine (EAA) | 1.51 g | 0.674 g | +125% |
| Tyrosine (conditionally essential) | 1.13 g | 0.611 g | +85% |
| Valine (EAA, BCAA) | 1.76 g | 0.801 g | +120% |
| Arginine (conditionally essential) | 1.74 g | 1.17 g | +49% |
| Histidine (EAA) | 0.879 g | 0.574 g | +53% |
| Alanine | 1.63 g | 1.01 g | +61% |
| Aspartic acid | 2.69 g | 1.59 g | +70% |
| Glutamic acid | 3.65 g | 2.80 g | +30% |
| Glycine (conditionally essential) | 1.63 g | 0.808 g | +101% |
| Proline (conditionally essential) | 1.34 g | 0.728 g | +84% |
| Serine | 1.26 g | 0.681 g | +86% |
| Hydroxyproline | 0.046 g | 0.121 g | -62% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 83.0 mg | — | |
| Choline from phosphatidylcholine | 250 mg | — | |
| Choline from phosphocholine | 12.0 mg | — | |
| Choline from sphingomyelin | 24.0 mg | — | |
| Free Choline | 62.0 mg | — | |
| Total Choline | 430 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.