Beef vs. Orange

Nutrition comparison of Cooked Beef and Orange


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked beef versus orange (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in beef and orange:

  • Beef has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
  • Beef is a great source of iron and potassium.
  • Beef is an excellent source of protein.
  • Orange is a great source of dietary fiber.
  • Orange is an excellent source of Vitamin C.
Detailed nutritional comparison of beef and orange is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.


Image of Beef src
Image of Orange src

Calories and Carbs

calories

Beef is high in calories and orange has 83% less calories than beef - beef has 277 calories per 100 grams and orange has 46 calories.

For macronutrient ratios, beef is much heavier in protein, much lighter in carbs and much heavier in fat compared to orange per calorie. Beef has a macronutrient ratio of 38:0:62 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Beef Orange
Protein 38% 6%
Carbohydrates ~ 91%
Fat 62% 4%
Alcohol ~ ~

carbohydrates

Beef has less carbohydrates than orange - orange has 11.5g of total carbs per 100 grams and beef does not contain significant amounts.

dietary fiber

Orange is a great source of dietary fiber and it has more dietary fiber than beef - orange has 2.4g of dietary fiber per 100 grams and beef does not contain significant amounts.

sugar

Beef has less sugar than orange - orange has 9.1g of sugar per 100 grams and beef does not contain significant amounts.

Protein

protein

Beef is an excellent source of protein and it has 35 times more protein than orange - beef has 25.4g of protein per 100 grams and orange has 0.7g of protein.

Fat

saturated fat

Beef is high in saturated fat and orange has 100% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and orange has 0.03g of saturated fat.

trans fat

Orange has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and orange does not contain significant amounts.

cholesterol

Orange has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and orange does not contain significant amounts.

Vitamins

Vitamin C

Orange is an excellent source of Vitamin C and it has more Vitamin C than beef - orange has 45mg of Vitamin C per 100 grams and beef does not contain significant amounts.

Vitamin A

Beef and orange contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.

Vitamin D

Beef and orange contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and orange does not contain significant amounts.

Vitamin E

Beef and orange contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.

Vitamin K

Beef and orange contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and orange does not contain significant amounts.

The B Vitamins

Beef has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both beef and orange contain significant amounts of thiamin and folate.

Beef Orange
Thiamin 0.051 MG 0.1 MG
Riboflavin 0.176 MG 0.04 MG
Niacin 4.537 MG 0.4 MG
Pantothenic acid 0.658 MG 0.25 MG
Vitamin B6 0.336 MG 0.051 MG
Folate 11 UG 17 UG
Vitamin B12 2.9 UG ~

Minerals

calcium

Beef and orange contain similar amounts of calcium - beef has 35mg of calcium per 100 grams and orange has 43mg of calcium.

iron

Beef is a great source of iron and it has 24 times more iron than orange - beef has 2.3mg of iron per 100 grams and orange has 0.09mg of iron.

potassium

Beef is a great source of potassium and it has 63% more potassium than orange - beef has 275mg of potassium per 100 grams and orange has 169mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, beef has more alpha linoleic acid (ALA) than orange per 100 grams.

Beef Orange
alpha linoleic acid 0.056 G 0.011 G
Total 0.056 G 0.011 G

omega 6s

Comparing omega-6 fatty acids, beef has more linoleic acid than orange per 100 grams.

Beef Orange
other omega 6 0.012 G ~
linoleic acid 0.39 G 0.031 G
Total 0.402 G 0.031 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Beef or Orange .

Note: The specific food items compared are: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Orange (Oranges, raw, Florida) .

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FAQ

Does beef or orange contain more calories in 100 grams?
Beef is high in calories and orange has 80% less calories than beef - beef has 277 calories in 100g and orange has 46 calories.

Is beef or orange better for protein?
Beef is a fantastic source of protein and it has 35 times more protein than orange - beef has 25.4g of protein per 100 grams and orange has 0.7g of protein.

Does orange or beef have more carbohydrates?
By weight, beef has fewer carbohydrates than orange - orange has 11.5g of carbs for 100g and beef has no carbs..