Veal vs Veal
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Veal, external fat only, cooked is higher in more vitamins & minerals
Calories (kcal)
Veal 505
Veal 540
Protein (g)
Veal 11.2
Veal 15.3
Carbs (g)
Veal 2.11
Veal 0
Fat (g)
Veal 50.2
Veal 53.2
Fiber (g)
Veal 0
Veal 0
Quick answers
Which has more protein?
Veal, external fat only, cooked — 15.3g vs 11.2g per 100g.
Which has fewer calories?
Veal, seam fat only, cooked — 505 vs 540 kcal per 100g.
Which is more nutrient-dense?
Veal, external fat only, cooked 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 | Veal | Veal | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 505 kcal | 540 kcal | -6% |
| Macronutrients | |||
| Water | 36.0 g | 32.7 g | +10% |
| Protein | 11.2 g | 15.3 g | -27% |
| Total lipid (fat) | 50.2 g | 53.2 g | -6% |
| Carbohydrate, by difference | 2.11 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 16.3 g | 17.8 g | -8% |
| Fatty acids, total monounsaturated | 20.6 g | 23.9 g | -14% |
| Fatty acids, total trans | 1.67 g | 2.05 g | -19% |
| Cholesterol | 82.0 mg | 85.0 mg | -4% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.047 mg | 0.053 mg | -11% |
| Riboflavin (Vitamin B2) | 0.160 mg | 0.160 mg | = |
| Niacin (Vitamin B3) | 2.84 mg | 4.16 mg | -32% |
| Pantothenic acid (Vitamin B5) | 0.440 mg | 0.390 mg | +13% |
| Vitamin B-6 — Pyridoxine | 0.203 mg | 0.214 mg | -5% |
| Biotin (Vitamin B7) | 0 ug | 0 ug | = |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 53.8 mg | 41.9 mg | +28% |
| Vitamin B-12 — Cobalamin | 1.62 ug | 1.61 ug | +1% |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.520 mg | 0.450 mg | +16% |
| Vitamin D (D2 + D3) | 4.50 ug | 3.60 ug | +25% |
| Minerals | |||
| Calcium, Ca | 43.0 mg | 58.0 mg | -26% |
| Iron, Fe | 1.15 mg | 1.09 mg | +6% |
| Magnesium, Mg | 24.0 mg | 26.0 mg | -8% |
| Phosphorus, P | 152 mg | 168 mg | -10% |
| Potassium, K | 155 mg | 152 mg | +2% |
| Sodium, Na | 87.0 mg | 103 mg | -16% |
| Zinc, Zn | 2.00 mg | 1.42 mg | +41% |
| Copper, Cu | 0.081 mg | 0.074 mg | +9% |
| Manganese, Mn | 0.034 mg | 0.044 mg | -23% |
| Selenium, Se | 9.70 ug | 9.80 ug | -1% |
| Other Nutrients | |||
| Energy | 2111 kj | 2260 kj | -7% |
| Ash | 0.570 g | 0.600 g | -5% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 0 ug | 0 ug | = |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 0 ug | 0 ug | = |
| Betaine | 15.4 mg | 15.3 mg | +1% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 0 IU | = |
| 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) | 0.120 mg | 0.070 mg | +71% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.050 mg | 0.040 mg | +25% |
| Vitamin D (D2 + D3 — total) | 181 IU | 142 IU | +27% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 4.50 ug | 3.60 ug | +25% |
| Vitamin K1 — Phylloquinone | 2.40 ug | 2.40 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) | 0.032 g | 0.014 g | +129% |
| SFA 12:0 (Lauric acid) | 0.007 g | 0.033 g | -79% |
| SFA 14:0 (Myristic acid) | 0.936 g | 1.25 g | -25% |
| SFA 16:0 (Palmitic acid) | 9.38 g | 11.2 g | -16% |
| SFA 17:0 (Margaric acid) | 0.456 g | 0.494 g | -8% |
| SFA 18:0 (Stearic acid) | 5.40 g | 4.76 g | +13% |
| SFA 20:0 (Arachidic acid) | 0.020 g | 0.019 g | +5% |
| SFA 24:0 (Lignoceric acid) | 0.083 g | 0.014 g | +493% |
| MUFA 14:1 (Myristoleic acid) | 0.222 g | 0.471 g | -53% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 1.39 g | 2.00 g | -30% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 1.39 g | 2.00 g | -30% |
| MUFA 17:1 (Heptadecenoic acid) | 0.407 g | 0.476 g | -14% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 18.6 g | 20.8 g | -11% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 16.9 g | 18.8 g | -10% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.098 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 2.97 g | 1.71 g | +74% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.35 g | 1.61 g | +46% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 2.25 g | 1.30 g | +73% |
| PUFA 18:2 CLAs | 0.107 g | 0.312 g | -66% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.078 g | 0.048 g | +63% |
| 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 | 0.005 g | -100% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.539 g | 0.047 g | +1047% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.009 g | 0.010 g | -10% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 1.67 g | 2.05 g | -19% |
| TFA 18:1 t | 1.67 g | 2.05 g | -19% |
| Tryptophan (EAA) | 0.113 g | 0.155 g | -27% |
| Threonine (EAA) | 0.487 g | 0.668 g | -27% |
| Isoleucine (EAA, BCAA) | 0.549 g | 0.753 g | -27% |
| Leucine (EAA, BCAA) | 0.888 g | 1.22 g | -27% |
| Lysine (EAA) | 0.919 g | 1.26 g | -27% |
| Methionine (EAA) | 0.260 g | 0.357 g | -27% |
| Cystine (conditionally essential) | 0.126 g | 0.172 g | -27% |
| Phenylalanine (EAA) | 0.450 g | 0.617 g | -27% |
| Tyrosine (conditionally essential) | 0.356 g | 0.487 g | -27% |
| Valine (EAA, BCAA) | 0.617 g | 0.845 g | -27% |
| Arginine (conditionally essential) | 0.656 g | 0.899 g | -27% |
| Histidine (EAA) | 0.405 g | 0.555 g | -27% |
| Alanine | 0.664 g | 0.909 g | -27% |
| Aspartic acid | 0.963 g | 1.32 g | -27% |
| Glutamic acid | 1.76 g | 2.42 g | -27% |
| Glycine (conditionally essential) | 0.573 g | 0.785 g | -27% |
| Proline (conditionally essential) | 0.466 g | 0.638 g | -27% |
| Serine | 0.418 g | 0.573 g | -27% |
| Hydroxyproline | 0.056 g | 0.084 g | -33% |
| 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.
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