Beef vs. Raw Beef
Nutrition comparison of Cooked Beef and Raw Beef
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
raw beef
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and raw beef:
- Both beef and raw beef are high in calories, potassium, protein and saturated fat.
- Beef is a great source of iron.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and raw beef are high in calories. Raw beef has 20% more calories than beef - beef has 277 calories per 100 grams and raw beef has 332 calories.
For macronutrient ratios, beef is heavier in protein, lighter in fat and similar to raw beef for carbs. Beef has a macronutrient ratio of 38:0:62 and for raw beef, 18:0:82 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Raw Beef | |
|---|---|---|
| Protein | 38% | 18% |
| Carbohydrates | ~ | ~ |
| Fat | 62% | 82% |
| Alcohol | ~ | ~ |
Protein
protein
Both beef and raw beef are high in protein. Beef has 77% more protein than raw beef - beef has 25.4g of protein per 100 grams and raw beef has 14.4g of protein.
Fat
saturated fat
Both beef and raw beef are high in saturated fat. Raw beef has 60% more saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and raw beef has 11.8g of saturated fat.
trans fat
Beef has 36% less trans fat than raw beef - beef has 1.2g of trans fat per 100 grams and raw beef has 1.8g of trans fat.
cholesterol
Beef and raw beef contain similar amounts of cholesterol - beef has 88mg of cholesterol per 100 grams and raw beef has 78mg of cholesterol.
Vitamins
Vitamin A
Beef and raw beef contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and raw beef has 4ug of Vitamin A.
Vitamin D
Beef and raw beef contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and raw beef has 3iu of Vitamin D.
Vitamin E
Beef and raw beef contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and raw beef has 0.17mg of Vitamin E.
Vitamin K
Beef and raw beef contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and raw beef has 2.9ug of Vitamin K.
The B Vitamins
Both beef and raw beef contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Beef | Raw Beef | |
|---|---|---|
| Thiamin | 0.051 MG | 0.044 MG |
| Riboflavin | 0.176 MG | 0.151 MG |
| Niacin | 4.537 MG | 3.382 MG |
| Pantothenic acid | 0.658 MG | 0.395 MG |
| Vitamin B6 | 0.336 MG | 0.278 MG |
| Folate | 11 UG | 9 UG |
| Vitamin B12 | 2.9 UG | 2.07 UG |
Minerals
calcium
Beef has 46% more calcium than raw beef - beef has 35mg of calcium per 100 grams and raw beef has 24mg of calcium.
iron
Beef is a great source of iron and it has 37% more iron than raw beef - beef has 2.3mg of iron per 100 grams and raw beef has 1.6mg of iron.
potassium
Both beef and raw beef are high in potassium. Beef has 26% more potassium than raw beef - beef has 275mg of potassium per 100 grams and raw beef has 218mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both beef and raw beef contain significant amounts of alpha linoleic acid (ALA).
| Beef | Raw Beef | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.084 G |
| Total | 0.056 G | 0.084 G |
omega 6s
Comparing omega-6 fatty acids, both beef and raw beef contain significant amounts of linoleic acid.
| Beef | Raw Beef | |
|---|---|---|
| other omega 6 | 0.012 G | 0.019 G |
| linoleic acid | 0.39 G | 0.577 G |
| Total | 0.402 G | 0.596 G |
Customize your serving size
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.
Cooked Beef g
()
|
Daily Values (%) |
Raw Beef g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beef or raw beef contain more calories in 100 grams?Both beef and raw beef are high in calories. Raw beef has 20% more calories than beef - beef has 277 calories in 100g and raw beef has 332 calories.
Is beef or raw beef better for protein?
Both beef and raw beef are high in protein. Beef has 80% more protein than raw beef - beef has 25.4g of protein per 100 grams and raw beef has 14.4g of protein.
Does beef or raw beef contain more potassium?
Both beef and raw beef are high in potassium. Beef has 30% more potassium than raw beef - beef has 275mg of potassium in 100 grams and raw beef has 218mg of potassium.