Beef Loin vs Beef Plate Steak
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Beef Loin has more protein per 100 calories: 15.8 g against 10 g.
- Beef Loin is lighter per 100 g: 176 kcal against 196 kcal.
- Beef Loin leads in 29 micronutrients, including Niacin (B3), Vitamin B6, Folate.
- Beef Plate Steak leads in 10 micronutrients, including Riboflavin (B2), Pantothenic Acid (B5), Copper.
Per 100 calories
| Nutrient | Beef Loin | Beef Plate Steak |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 15.8 g | 10 g |
| Carbs | 0 g | 0.07 g |
| Fat | 4.05 g | 6.64 g |
| Vitamins | ||
| Vitamin A | 1.7 µg | 1.62 µg |
| Thiamin (B1) | 0.038 mg | 0.042 mg |
| Riboflavin (B2) | 0.182 mg | 0.221 mg |
| Niacin (B3) | 3.28 mg | 2.44 mg |
| Pantothenic Acid (B5) | 0.241 mg | 0.448 mg |
| Vitamin B6 | 0.36 mg | 0.21 mg |
| Folate | 4.08 µg | 1.53 µg |
| Vitamin B12 | 2.16 µg | 1.96 µg |
| Choline | 41.4 mg | 26.2 mg |
| Vitamin D | 0.057 µg | 0.064 µg |
| Vitamin E | 0.122 mg | 0.073 mg |
| Vitamin K | 0.89 µg | 0.765 µg |
| Minerals | ||
| Calcium | 6.5 mg | 2.98 mg |
| Iron | 1.65 mg | 1.35 mg |
| Magnesium | 11.3 mg | 10.4 mg |
| Phosphorus | 142 mg | 75.3 mg |
| Potassium | 205 mg | 133 mg |
| Sodium | 31.6 mg | 33.4 mg |
| Zinc | 2.87 mg | 2.83 mg |
| Copper | 0.053 mg | 0.066 mg |
| Manganese | 0.005 mg | 0.066 mg |
| Selenium | 16 µg | 11.7 µg |
| Iodine | 1.7 µg | 1.62 µg |
| Fats | ||
| Polyunsaturated Fat | 0.246 g | 0.332 g |
| Monounsaturated Fat | 1.72 g | 2.92 g |
| Saturated Fat | 1.5 g | 2.6 g |
| Trans Fat | 0.209 g | 0.349 g |
| Cholesterol | 47.6 mg | 34.3 mg |
| Omega-3 (ALA) | 0.009 g | 0.01 g |
| Omega-3 (EPA) | 0.001 g | 0.002 g |
| Omega-3 (DHA) | 0.001 g | 0.001 g |
| Omega-6 (Linoleic Acid) | 0.192 g | 0.269 g |
| Amino Acids | ||
| Histidine | 0.621 g | 0.396 g |
| Isoleucine | 0.785 g | 0.494 g |
| Leucine | 1.44 g | 0.913 g |
| Lysine | 1.61 g | 1.02 g |
| Methionine | 0.45 g | 0.284 g |
| Cystine | 0.175 g | 0.107 g |
| Phenylalanine | 0.673 g | 0.423 g |
| Tyrosine | 0.623 g | 0.396 g |
| Threonine | 0.782 g | 0.498 g |
| Tryptophan | 0.181 g | 0.118 g |
| Valine | 0.835 g | 0.525 g |
| Arginine | 1.14 g | 0.716 g |
| Alanine | 1.02 g | 0.642 g |
| Serine | 1.63 g | 1.03 g |
| Proline | 2.73 g | 1.73 g |
| Glycine | 0.782 g | 0.485 g |
| Aspartic Acid | 0.733 g | 0.461 g |
| Glutamic Acid | 0.686 g | 0.434 g |
Per 100 grams
| Nutrient | Beef Loin | Beef Plate Steak |
|---|---|---|
| Calories | 176 kcal | 196 kcal |
| Protein | 27.9 g | 19.6 g |
| Carbs | 0 g | 0.137 g |
| Fat | 7.14 g | 13 g |
| Vitamins | ||
| Vitamin A | 3 µg | 3.17 µg |
| Thiamin (B1) | 0.067 mg | 0.082 mg |
| Riboflavin (B2) | 0.321 mg | 0.434 mg |
| Niacin (B3) | 5.79 mg | 4.77 mg |
| Pantothenic Acid (B5) | 0.425 mg | 0.878 mg |
| Vitamin B6 | 0.635 mg | 0.412 mg |
| Folate | 7.2 µg | 3 µg |
| Vitamin B12 | 3.8 µg | 3.84 µg |
| Choline | 73.1 mg | 51.3 mg |
| Vitamin D | 0.1 µg | 0.125 µg |
| Vitamin E | 0.216 mg | 0.143 mg |
| Vitamin K | 1.57 µg | 1.5 µg |
| Minerals | ||
| Calcium | 11.5 mg | 5.83 mg |
| Iron | 2.91 mg | 2.64 mg |
| Magnesium | 20 mg | 20.3 mg |
| Phosphorus | 251 mg | 148 mg |
| Potassium | 361 mg | 260 mg |
| Sodium | 55.7 mg | 65.5 mg |
| Zinc | 5.05 mg | 5.54 mg |
| Copper | 0.093 mg | 0.13 mg |
| Manganese | 0.009 mg | 0.129 mg |
| Selenium | 28.2 µg | 23 µg |
| Iodine | 3 µg | 3.17 µg |
| Fats | ||
| Polyunsaturated Fat | 0.434 g | 0.65 g |
| Monounsaturated Fat | 3.03 g | 5.72 g |
| Saturated Fat | 2.65 g | 5.1 g |
| Trans Fat | 0.369 g | 0.684 g |
| Cholesterol | 83.9 mg | 67.2 mg |
| Omega-3 (ALA) | 0.015 g | 0.019 g |
| Omega-3 (EPA) | 0.002 g | 0.004 g |
| Omega-3 (DHA) | 0.001 g | 0.001 g |
| Omega-6 (Linoleic Acid) | 0.338 g | 0.528 g |
| Amino Acids | ||
| Histidine | 1.1 g | 0.777 g |
| Isoleucine | 1.38 g | 0.968 g |
| Leucine | 2.55 g | 1.79 g |
| Lysine | 2.83 g | 2 g |
| Methionine | 0.794 g | 0.557 g |
| Cystine | 0.308 g | 0.21 g |
| Phenylalanine | 1.19 g | 0.829 g |
| Tyrosine | 1.1 g | 0.776 g |
| Threonine | 1.38 g | 0.977 g |
| Tryptophan | 0.32 g | 0.232 g |
| Valine | 1.47 g | 1.03 g |
| Arginine | 2 g | 1.4 g |
| Alanine | 1.8 g | 1.26 g |
| Serine | 2.87 g | 2.02 g |
| Proline | 4.82 g | 3.39 g |
| Glycine | 1.38 g | 0.951 g |
| Aspartic Acid | 1.29 g | 0.903 g |
| Glutamic Acid | 1.21 g | 0.85 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Beef Loin and Beef Plate Steak, including preparation variants and research-cited compound levels, or compare any two foods.