Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw beef
versus
soybean oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and soybean oil:
Both raw beef and soybean oil are high in calories. Soybean oil has 166% more calories than raw beef - raw beef has 332 calories per 100 grams and soybean oil has 884 calories.
For macronutrient ratios, raw beef is heavier in protein, lighter in fat and similar to soybean oil for carbs. Raw beef has a macronutrient ratio of 18:0:82 and for soybean oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Raw Beef | Soybean Oil | |
---|---|---|
Protein | 18% | ~ |
Carbohydrates | ~ | ~ |
Fat | 82% | 100% |
Alcohol | ~ | ~ |
Raw beef is an excellent source of protein and it has more protein than soybean oil - raw beef has 14.4g of protein per 100 grams and soybean oil does not contain significant amounts.
Both raw beef and soybean oil are high in saturated fat. Soybean oil has 30% more saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and soybean oil has 15.3g of saturated fat.
Soybean oil has 63% less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and soybean oil has 0.68g of trans fat.
Soybean oil has less cholesterol than raw beef - raw beef has 78mg of cholesterol per 100 grams and soybean oil does not contain significant amounts.
Raw beef and soybean oil contain similar amounts of Vitamin A - raw beef has 4ug of Vitamin A per 100 grams and soybean oil does not contain significant amounts.
Raw beef and soybean oil contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and soybean oil does not contain significant amounts.
Soybean oil is a great source of Vitamin E and it has 47 times more Vitamin E than raw beef - raw beef has 0.17mg of Vitamin E per 100 grams and soybean oil has 8.2mg of Vitamin E.
Soybean oil is an excellent source of Vitamin K and it has 62 times more Vitamin K than raw beef - raw beef has 2.9ug of Vitamin K per 100 grams and soybean oil has 183.9ug of Vitamin K.
Raw beef has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
Raw Beef | Soybean Oil | |
---|---|---|
Thiamin | 0.044 MG | ~ |
Riboflavin | 0.151 MG | ~ |
Niacin | 3.382 MG | ~ |
Pantothenic acid | 0.395 MG | ~ |
Vitamin B6 | 0.278 MG | ~ |
Folate | 9 UG | ~ |
Vitamin B12 | 2.07 UG | ~ |
Raw beef has more calcium than soybean oil - raw beef has 24mg of calcium per 100 grams and soybean oil does not contain significant amounts.
Raw beef has signficantly more iron than soybean oil - raw beef has 1.6mg of iron per 100 grams and soybean oil has 0.02mg of iron.
Raw beef is a great source of potassium and it has more potassium than soybean oil - raw beef has 218mg of potassium per 100 grams and soybean oil does not contain significant amounts.
For omega-3 fatty acids, soybean oil has more alpha linoleic acid (ALA) than raw beef per 100 grams.
Raw Beef | Soybean Oil | |
---|---|---|
alpha linoleic acid | 0.084 G | 7.034 G |
Total | 0.084 G | 7.034 G |
Comparing omega-6 fatty acids, soybean oil has more linoleic acid than raw beef per 100 grams.
Raw Beef | Soybean Oil | |
---|---|---|
other omega 6 | 0.022 G | 0.242 G |
linoleic acid | 0.577 G | 50.299 G |
Total | 0.599 G | 50.541 G |
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Soybean Oil (Oil, vegetable, soybean, refined) .
Raw Beef g
()
|
Daily Values (%) |
Soybean Oil g
()
|
|||||
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KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
G % |
|
5% | carbohydrates | 5% |
|
G % | |
G % |
|
5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
|
5% | total fat | 5% |
|
G % | |
G % |
|
5% | saturated fat | 5% |
|
G % | |
G | 5% | monounsaturated fat | 5% | G | |||
G | 5% | polyunsaturated fat | 5% | G | |||
G | 5% | trans fat | 5% | G | |||
MG | 5% | cholesterol | 5% | MG | |||
MG % |
|
5% | sodium | 5% |
|
MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
MG % |
|
5% | calcium | 5% |
|
MG % | |
MG % |
|
5% | iron | 5% |
|
MG % | |
MG % |
|
5% | magnesium | 5% |
|
MG % | |
MG % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
|
5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
|
5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||