How many calories are in one pound of beef?

Beef has 1256 calories per pound or 277 calories for every 100 grams. Most of its calories are from fat and protein.

How much protein is in one pound of beef?

An excellent source of protein, a single pound of Beef contains 230% of recommended daily values or 115 grams of protein. However, the protein in beef is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in beef?

Beef is an excellent source of many nutrients, including protein, calcium, iron, potassium, riboflavin, niacin, Vitamin B6, pantothenic acid and Vitamin B12. It also contains significant amounts of magnesium and thiamin.

Does beef contain omega 3 fatty acids?

Beef is a source of healthy omega-3 fatty acids, containing a total of 0.25 grams for every pound. It contains significant amounts of alpha linoleic acid.

Food with Nutrition Similar to Beef

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Summary
Similar meats
Similar seafood
Similar dairy
Other Similar Foods

Beef source

Similar to Beef

A common and nutrient dense meat, beef is an excellent source of protein and Vitamin B12. It is also a good source of iron, potassium, niacin and Vitamin B6. One pound of cooked ground beef contains about 1256 calories.

Several foods are nutritionally comparable to beef, including lamb and filet o fish.

For seafood substitutions, shrimp, trout and crab meat are the closest. For vegetarian substitutions, greek yogurt, boiled egg and egg are most similar to beef. And for vegan substitutions, here is the full list of vegan substitutes to beef.

We compared the key nutrients in beef (iron, potassium, niacin, Vitamin B6, protein and Vitamin B12) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

meats: Lamb, Sausage, Turkey, Spam, Chicken

seafood: Shrimp, Trout, Crab Meat, Canned Tuna, Salmon

dairy and eggs: Greek Yogurt, Boiled Egg, Egg, Fried Egg, Ricotta Cheese, Egg Yolk

other: Filet O Fish, Quarter Pounder, Big Mac

The details of the top 20 foods most nutritionally similar to beef are below.

meats

Several meats offer similar nutrients to beef including lamb, sausage, turkey, spam and chicken.

Lamb

Similarity: > 99%

Lamb is high in many of the same nutrients as beef, including protein, saturated fat, potassium and niacin. Also, lamb contains more Vitamin D and riboflavin than beef.

For 100 grams of beef and lamb:

Beef (3.5 ounces)		Lamb (3.5 ounces)
2.3	iron (MG)	1.8
275	potassium (MG)	339
4.5	niacin (MG)	6.7
0.34	Vitamin B6 (MG)	0.14
25	protein (G)	25
2.9	Vitamin B12 (UG)	2.6

However, beef does contain more trans fat, calcium, iron and Vitamin B6 than lamb by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	283
7.3	saturated fat (G)	8.1
1.2	trans fat (G)	0
3	Vitamin A (UG)	0
2	Vitamin D (IU)	2
0.12	Vitamin E (MG)	0.14
35	calcium (MG)	22
0.05	thiamin (MG)	0.1
0.18	riboflavin (MG)	0.25
0.66	pantothenic acid (MG)	0.66
0.34	Vitamin B6 (MG)	0.14
11	folate (UG)	19
2.9	Vitamin B12 (UG)	2.6

0.996 | 0.996 | 4.83 Complete Comparison:
Lamb vs. Beef

Sausage

Similarity: > 95%

Sausage is high in many of the same nutrients as beef, including protein, saturated fat, potassium and niacin. Also, sausage contains more Vitamin D, thiamin and riboflavin than beef.

For 100 grams of beef and sausage:

Beef (3.5 ounces)		Sausage (1.25 link)
2.3	iron (MG)	1.3
275	potassium (MG)	339
4.5	niacin (MG)	6.3
0.34	Vitamin B6 (MG)	0.37
25	protein (G)	18
2.9	Vitamin B12 (UG)	0.9

However, beef does contain more trans fat, calcium and iron than sausage by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	324
0	sugar (G)	1.4
7.3	saturated fat (G)	9
1.2	trans fat (G)	0.1
3	Vitamin A (UG)	10
2	Vitamin D (IU)	41
0.12	Vitamin E (MG)	0.25
35	calcium (MG)	13
0.05	thiamin (MG)	0.35
0.18	riboflavin (MG)	0.26
0.66	pantothenic acid (MG)	0.84
0.34	Vitamin B6 (MG)	0.37
11	folate (UG)	4
2.9	Vitamin B12 (UG)	0.9

0.951 | 0.951 | 4.09 Complete Comparison:
Sausage vs. Beef

Turkey

Similarity: > 95%

Turkey is high in many of the same nutrients as beef, including protein, potassium, niacin and Vitamin B6. Also, turkey contains more riboflavin than beef.

For 100 grams of beef and turkey:

Beef (3.5 ounces)		Turkey (3.5 ounces)
2.3	iron (MG)	1.1
275	potassium (MG)	239
4.5	niacin (MG)	9.6
0.34	Vitamin B6 (MG)	0.62
25	protein (G)	29
2.9	Vitamin B12 (UG)	1

However, beef does contain more trans fat, calcium and iron than turkey by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	189
7.3	saturated fat (G)	2.2
1.2	trans fat (G)	0.1
3	Vitamin A (UG)	12
2	Vitamin D (IU)	15
0.12	Vitamin E (MG)	0.07
35	calcium (MG)	14
0.05	thiamin (MG)	0.05
0.18	riboflavin (MG)	0.28
0.66	pantothenic acid (MG)	0.95
0.34	Vitamin B6 (MG)	0.62
11	folate (UG)	9
2.9	Vitamin B12 (UG)	1

0.949 | 0.949 | 4.38 Complete Comparison:
Turkey vs. Beef

Spam

Similarity: > 90%

Spam is also high in protein, saturated fat and potassium. Also, spam contains more Vitamin C, Vitamin D and thiamin than beef.

For 100 grams of beef and spam:

Beef (3.5 ounces)		Spam (3.5 ounces)
2.3	iron (MG)	0.64
275	potassium (MG)	564
4.5	niacin (MG)	3.2
0.34	Vitamin B6 (MG)	0.28
25	protein (G)	13
2.9	Vitamin B12 (UG)	0.61

However, beef does contain more trans fat, calcium, iron, niacin and pantothenic acid than spam by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	293
7.3	saturated fat (G)	8.9
1.2	trans fat (G)	0
0	Vitamin C (MG)	43
3	Vitamin A (UG)	0
2	Vitamin D (IU)	23
0.12	Vitamin E (MG)	0.24
35	calcium (MG)	0
0.05	thiamin (MG)	0.26
0.18	riboflavin (MG)	0.18
0.66	pantothenic acid (MG)	0
0.34	Vitamin B6 (MG)	0.28
11	folate (UG)	4
2.9	Vitamin B12 (UG)	0.61

0.942 | 0.942 | 3.75 Complete Comparison:
Spam vs. Beef

Chicken

Similarity: > 90%

Chicken is high in many of the same nutrients as beef, including protein, potassium, niacin and Vitamin B6. Also, chicken contains more thiamin, riboflavin and pantothenic acid than beef.

For 100 grams of beef and chicken:

Beef (3.5 ounces)		Chicken (3.5 ounces)
2.3	iron (MG)	0.93
275	potassium (MG)	677
4.5	niacin (MG)	7.1
0.34	Vitamin B6 (MG)	0.54
25	protein (G)	23
2.9	Vitamin B12 (UG)	0.51

However, beef does contain more trans fat, calcium, iron and Vitamin B12 than chicken by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	189
7.3	saturated fat (G)	3.1
1.2	trans fat (G)	0.09
3	Vitamin A (UG)	0
2	Vitamin D (IU)	0
0.12	Vitamin E (MG)	0.39
35	calcium (MG)	8
0.05	thiamin (MG)	0.12
0.18	riboflavin (MG)	0.3
0.66	pantothenic acid (MG)	1.3
0.34	Vitamin B6 (MG)	0.54
11	folate (UG)	2
2.9	Vitamin B12 (UG)	0.51

0.928 | 0.928 | 3.86 Complete Comparison:
Chicken vs. Beef

seafood

Several seafood offer similar nutrients to beef including shrimp, trout, crab meat, canned tuna and salmon.

Shrimp

Similarity: > 95%

Shrimp is also high in protein and Vitamin B12. Also, shrimp contains more Vitamin A, Vitamin D and calcium than beef.

For 100 grams of beef and shrimp:

Beef (3.5 ounces)		Shrimp (17 medium)
2.3	iron (MG)	0.21
275	potassium (MG)	113
4.5	niacin (MG)	1.8
0.34	Vitamin B6 (MG)	0.16
25	protein (G)	14
2.9	Vitamin B12 (UG)	1.1

However, beef does contain more trans fat, iron and potassium than shrimp by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	71
7.3	saturated fat (G)	0.26
1.2	trans fat (G)	0.02
3	Vitamin A (UG)	54
2	Vitamin D (IU)	2
0.12	Vitamin E (MG)	1.3
35	calcium (MG)	54
0.05	thiamin (MG)	0.02
0.18	riboflavin (MG)	0.02
0.66	pantothenic acid (MG)	0.31
0.34	Vitamin B6 (MG)	0.16
11	folate (UG)	19
2.9	Vitamin B12 (UG)	1.1

0.991 | 0.991 | 2.56 Complete Comparison:
Shrimp vs. Beef

Trout

Similarity: > 95%

Trout is high in many of the same nutrients as beef, including protein, potassium, niacin and Vitamin B6. Moreover, trout contains more Vitamin C, Vitamin A, Vitamin E and thiamin than beef.

For 100 grams of beef and trout:

Beef (3.5 ounces)		Trout (3/4 cup)
2.3	iron (MG)	0.39
275	potassium (MG)	463
4.5	niacin (MG)	6.8
0.34	Vitamin B6 (MG)	0.38
25	protein (G)	24
2.9	Vitamin B12 (UG)	4.5

However, beef does contain more trans fat, iron and pantothenic acid than trout by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	205
0	sugar (G)	0.04
7.3	saturated fat (G)	2.2
1.2	trans fat (G)	0
0	Vitamin C (MG)	3.4
3	Vitamin A (UG)	87
2	Vitamin D (IU)	0
0.12	Vitamin E (MG)	3.3
35	calcium (MG)	31
0.05	thiamin (MG)	0.14
0.18	riboflavin (MG)	0.11
0.66	pantothenic acid (MG)	0
0.34	Vitamin B6 (MG)	0.38
11	folate (UG)	12
2.9	Vitamin B12 (UG)	4.5

0.976 | 0.976 | 4.58 Complete Comparison:
Trout vs. Beef

Crab Meat

Similarity: > 95%

Crab meat is also high in protein, potassium and Vitamin B12. Moreover, crab meat contains more Vitamin C, Vitamin E, calcium and folate than beef.

For 100 grams of beef and crab meat:

Beef (3.5 ounces)		Crab Meat (3/4 cup)
2.3	iron (MG)	0.5
275	potassium (MG)	259
4.5	niacin (MG)	2.7
0.34	Vitamin B6 (MG)	0.16
25	protein (G)	18
2.9	Vitamin B12 (UG)	3.3

However, beef does contain more trans fat, iron and riboflavin than crab meat by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	83
7.3	saturated fat (G)	0.2
1.2	trans fat (G)	0.01
0	Vitamin C (MG)	3.3
3	Vitamin A (UG)	1
2	Vitamin D (IU)	0
0.12	Vitamin E (MG)	1.8
35	calcium (MG)	91
0.05	thiamin (MG)	0.02
0.18	riboflavin (MG)	0.09
0.66	pantothenic acid (MG)	1
0.34	Vitamin B6 (MG)	0.16
11	folate (UG)	51
2.9	Vitamin B12 (UG)	3.3

0.974 | 0.974 | 4.38 Complete Comparison:
Crab Meat vs. Beef

Canned Tuna

Similarity: > 95%

Canned tuna is high in many of the same nutrients as beef, including protein, potassium, niacin and Vitamin B12.

For 100 grams of beef and canned tuna:

Beef (3.5 ounces)		Canned Tuna (3.5 ounces)
2.3	iron (MG)	0.97
275	potassium (MG)	237
4.5	niacin (MG)	5.8
0.34	Vitamin B6 (MG)	0.22
25	protein (G)	24
2.9	Vitamin B12 (UG)	1.2

However, beef does contain more trans fat, calcium, iron and riboflavin than canned tuna by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	128
7.3	saturated fat (G)	0.79
1.2	trans fat (G)	0
3	Vitamin A (UG)	6
2	Vitamin D (IU)	0
0.12	Vitamin E (MG)	0
35	calcium (MG)	14
0.05	thiamin (MG)	0.01
0.18	riboflavin (MG)	0.04
0.66	pantothenic acid (MG)	0.12
0.34	Vitamin B6 (MG)	0.22
11	folate (UG)	2
2.9	Vitamin B12 (UG)	1.2

0.968 | 0.968 | 3.4 Complete Comparison:
Canned Tuna vs. Beef

Salmon

Similarity: > 95%

Salmon is high in many of the same nutrients as beef, including protein, potassium, niacin and Vitamin B6. Also, salmon contains more Vitamin A and Vitamin D than beef.

For 100 grams of beef and salmon:

Beef (3.5 ounces)		Salmon (3.5 ounces)
2.3	iron (MG)	0.38
275	potassium (MG)	366
4.5	niacin (MG)	8
0.34	Vitamin B6 (MG)	0.61
25	protein (G)	21
2.9	Vitamin B12 (UG)	4.2

However, beef does contain more trans fat, calcium, iron and riboflavin than salmon by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	127
7.3	saturated fat (G)	0.81
1.2	trans fat (G)	0.03
3	Vitamin A (UG)	35
2	Vitamin D (IU)	435
0.12	Vitamin E (MG)	0.4
35	calcium (MG)	7
0.05	thiamin (MG)	0.08
0.18	riboflavin (MG)	0.11
0.66	pantothenic acid (MG)	1
0.34	Vitamin B6 (MG)	0.61
11	folate (UG)	4
2.9	Vitamin B12 (UG)	4.2

0.96 | 0.96 | 5.19 Complete Comparison:
Salmon vs. Beef

dairy and eggs

Several dairy or egg products offer similar nutrients to beef including greek yogurt, boiled egg, egg, fried egg and ricotta cheese.

Greek Yogurt

Similarity: > 95%

Greek yogurt is also high in protein and contains some of the same nutrients. Also, greek yogurt contains more Vitamin C, Vitamin A and calcium than beef.

For 100 grams of beef and greek yogurt:

Beef (3.5 ounces)		Greek Yogurt (1/2 container)
2.3	iron (MG)	0.04
275	potassium (MG)	141
4.5	niacin (MG)	0.2
0.34	Vitamin B6 (MG)	0.06
25	protein (G)	10
2.9	Vitamin B12 (UG)	0.52

A higher water content, greek yogurt is less nutritionally dense than beef. Beef does contain more trans fat, iron and potassium than greek yogurt by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	73
0	sugar (G)	3.6
7.3	saturated fat (G)	1.2
1.2	trans fat (G)	0.06
0	Vitamin C (MG)	0.8
3	Vitamin A (UG)	90
2	Vitamin D (IU)	0
0.12	Vitamin E (MG)	0.04
35	calcium (MG)	115
0.05	thiamin (MG)	0.04
0.18	riboflavin (MG)	0.23
0.66	pantothenic acid (MG)	0.47
0.34	Vitamin B6 (MG)	0.06
11	folate (UG)	12
2.9	Vitamin B12 (UG)	0.52

0.951 | 0.951 | 1.79 Complete Comparison:
Greek Yogurt vs. Beef

Boiled Egg

Similarity: > 90%

Boiled egg is also high in protein and Vitamin B12. Moreover, boiled egg contains more Vitamin A, Vitamin D, calcium and riboflavin than beef.

For 100 grams of beef and boiled egg:

Beef (3.5 ounces)		Boiled Egg (3/4 cup)
2.3	iron (MG)	1.2
275	potassium (MG)	126
4.5	niacin (MG)	0.06
0.34	Vitamin B6 (MG)	0.12
25	protein (G)	13
2.9	Vitamin B12 (UG)	1.1

However, beef does contain more trans fat, iron, potassium and niacin than boiled egg by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	155
0	sugar (G)	1.1
7.3	saturated fat (G)	3.3
1.2	trans fat (G)	0
3	Vitamin A (UG)	149
2	Vitamin D (IU)	87
0.12	Vitamin E (MG)	1
35	calcium (MG)	50
0.05	thiamin (MG)	0.07
0.18	riboflavin (MG)	0.51
0.66	pantothenic acid (MG)	1.4
0.34	Vitamin B6 (MG)	0.12
11	folate (UG)	44
2.9	Vitamin B12 (UG)	1.1

0.941 | 0.941 | 3.59 Complete Comparison:
Boiled Egg vs. Beef

Egg

Similarity: > 90%

Egg is also high in protein and Vitamin B12. Moreover, egg contains more Vitamin A, Vitamin D, calcium, riboflavin and pantothenic acid than beef.

For 100 grams of beef and egg:

Beef (3.5 ounces)		Egg (2 large)
2.3	iron (MG)	1.8
275	potassium (MG)	138
4.5	niacin (MG)	0.08
0.34	Vitamin B6 (MG)	0.17
25	protein (G)	13
2.9	Vitamin B12 (UG)	0.89

However, beef does contain more trans fat, iron, potassium and niacin than egg by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	143
0	sugar (G)	0.37
7.3	saturated fat (G)	3.1
1.2	trans fat (G)	0.04
3	Vitamin A (UG)	160
2	Vitamin D (IU)	82
0.12	Vitamin E (MG)	1.1
35	calcium (MG)	56
0.05	thiamin (MG)	0.04
0.18	riboflavin (MG)	0.46
0.66	pantothenic acid (MG)	1.5
0.34	Vitamin B6 (MG)	0.17
11	folate (UG)	47
2.9	Vitamin B12 (UG)	0.89

0.938 | 0.938 | 3.59 Complete Comparison:
Egg vs. Beef

Fried Egg

Similarity: > 90%

Fried egg is also high in protein and Vitamin B12. Moreover, fried egg contains more Vitamin A, Vitamin D, calcium, riboflavin and pantothenic acid than beef.

For 100 grams of beef and fried egg:

Beef (3.5 ounces)		Fried Egg (2.25 large)
2.3	iron (MG)	1.9
275	potassium (MG)	152
4.5	niacin (MG)	0.08
0.34	Vitamin B6 (MG)	0.18
25	protein (G)	14
2.9	Vitamin B12 (UG)	0.97

However, beef does contain more trans fat, potassium, niacin and Vitamin B6 than fried egg by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	196
0	sugar (G)	0.4
7.3	saturated fat (G)	4.3
1.2	trans fat (G)	0.04
3	Vitamin A (UG)	219
2	Vitamin D (IU)	88
0.12	Vitamin E (MG)	1.3
35	calcium (MG)	62
0.05	thiamin (MG)	0.04
0.18	riboflavin (MG)	0.5
0.66	pantothenic acid (MG)	1.7
0.34	Vitamin B6 (MG)	0.18
11	folate (UG)	51
2.9	Vitamin B12 (UG)	0.97

0.938 | 0.938 | 4.12 Complete Comparison:
Fried Egg vs. Beef

Ricotta Cheese

Similarity: > 90%

Ricotta cheese is also high in saturated fat, potassium and Vitamin B12. Also, ricotta cheese contains more Vitamin A, calcium and riboflavin than beef.

For 100 grams of beef and ricotta cheese:

Beef (3.5 ounces)		Ricotta Cheese (3.5 ounces)
2.3	iron (MG)	0.13
275	potassium (MG)	219
4.5	niacin (MG)	0.14
0.34	Vitamin B6 (MG)	0.1
25	protein (G)	7.5
2.9	Vitamin B12 (UG)	0.85

A higher water content, ricotta cheese is less nutritionally dense than beef. Beef does contain more protein, trans fat, iron, niacin and Vitamin B6 than ricotta cheese by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	150
0	sugar (G)	0.27
7.3	saturated fat (G)	6.4
1.2	trans fat (G)	0.33
3	Vitamin A (UG)	120
2	Vitamin D (IU)	10
0.12	Vitamin E (MG)	0.11
35	calcium (MG)	206
0.05	thiamin (MG)	0.01
0.18	riboflavin (MG)	0.3
0.66	pantothenic acid (MG)	0.46
0.34	Vitamin B6 (MG)	0.1
11	folate (UG)	4
2.9	Vitamin B12 (UG)	0.85

0.935 | 0.935 | 2.22 Complete Comparison:
Ricotta Cheese vs. Beef

Egg Yolk

Similarity: > 90%

Egg yolk is high in many of the same nutrients as beef, including protein, saturated fat, iron and Vitamin B6. Moreover, egg yolk contains more Vitamin A, Vitamin D, Vitamin E, calcium and thiamin than beef.

For 100 grams of beef and egg yolk:

Beef (3.5 ounces)		Egg Yolk (6 large)
2.3	iron (MG)	2.7
275	potassium (MG)	109
4.5	niacin (MG)	0.02
0.34	Vitamin B6 (MG)	0.35
25	protein (G)	16
2.9	Vitamin B12 (UG)	2

However, beef does contain more trans fat, potassium and niacin than egg yolk by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	322
0	sugar (G)	0.56
7.3	saturated fat (G)	9.6
1.2	trans fat (G)	0
3	Vitamin A (UG)	381
2	Vitamin D (IU)	218
0.12	Vitamin E (MG)	2.6
35	calcium (MG)	129
0.05	thiamin (MG)	0.18
0.18	riboflavin (MG)	0.53
0.66	pantothenic acid (MG)	3
0.34	Vitamin B6 (MG)	0.35
11	folate (UG)	146
2.9	Vitamin B12 (UG)	2

0.934 | 0.934 | 6.97 Complete Comparison:
Egg Yolk vs. Beef

other

Filet O Fish

Similarity: > 95%

Filet o fish is also high in protein, potassium and Vitamin B12. Also, filet o fish contains more dietary fiber, calcium and thiamin than beef.

For 100 grams of beef and filet o fish:

Beef (3.5 ounces)		Filet O Fish (3/4 sandwich)
2.3	iron (MG)	1.6
275	potassium (MG)	220
4.5	niacin (MG)	2.2
0.34	Vitamin B6 (MG)	0
25	protein (G)	11
2.9	Vitamin B12 (UG)	1.1

However, beef does contain more trans fat, iron, niacin and pantothenic acid than filet o fish by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	282
0	dietary fiber (G)	1.4
0	sugar (G)	3.7
7.3	saturated fat (G)	2.8
1.2	trans fat (G)	0.13
0	Vitamin C (MG)	0.3
3	Vitamin A (UG)	0
2	Vitamin D (IU)	0
0.12	Vitamin E (MG)	1.2
35	calcium (MG)	120
0.05	thiamin (MG)	0.21
0.18	riboflavin (MG)	0.13
0.66	pantothenic acid (MG)	0
0.34	Vitamin B6 (MG)	0
11	folate (UG)	21
2.9	Vitamin B12 (UG)	1.1

0.977 | 0.977 | 3.13 Complete Comparison:
Filet O Fish vs. Beef

Quarter Pounder

Similarity: > 95%

Quarter pounder is high in many of the same nutrients as beef, including protein, iron, potassium and niacin. Moreover, quarter pounder contains more dietary fiber, Vitamin C, calcium and thiamin than beef.

For 100 grams of beef and quarter pounder:

Beef (3.5 ounces)		Quarter Pounder (5/8 burger)
2.3	iron (MG)	2.4
275	potassium (MG)	227
4.5	niacin (MG)	4.5
0.34	Vitamin B6 (MG)	0
25	protein (G)	14
2.9	Vitamin B12 (UG)	1.3

However, beef does contain more trans fat, pantothenic acid and Vitamin B6 than quarter pounder by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	244
0	dietary fiber (G)	1.6
0	sugar (G)	5.1
7.3	saturated fat (G)	4
1.2	trans fat (G)	0
0	Vitamin C (MG)	0.9
3	Vitamin A (UG)	0
2	Vitamin D (IU)	0
0.12	Vitamin E (MG)	0
35	calcium (MG)	84
0.05	thiamin (MG)	0.18
0.18	riboflavin (MG)	0.34
0.66	pantothenic acid (MG)	0
0.34	Vitamin B6 (MG)	0
11	folate (UG)	56
2.9	Vitamin B12 (UG)	1.3

0.971 | 0.971 | 3.23 Complete Comparison:
Quarter Pounder vs. Beef

Big Mac

Similarity: > 95%

Big mac is also high in protein and Vitamin B12. Moreover, big mac contains more dietary fiber, calcium, thiamin and folate than beef.

For 100 grams of beef and big mac:

Beef (3.5 ounces)		Big Mac (1/2 burger)
2.3	iron (MG)	2
275	potassium (MG)	181
4.5	niacin (MG)	3.4
0.34	Vitamin B6 (MG)	0
25	protein (G)	12
2.9	Vitamin B12 (UG)	0.88

However, beef does contain more trans fat, potassium, niacin and pantothenic acid than big mac by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	257
0	dietary fiber (G)	1.6
0	sugar (G)	4
7.3	saturated fat (G)	3.8
1.2	trans fat (G)	0
0	Vitamin C (MG)	0.4
3	Vitamin A (UG)	0
2	Vitamin D (IU)	0
0.12	Vitamin E (MG)	0
35	calcium (MG)	116
0.05	thiamin (MG)	0.18
0.18	riboflavin (MG)	0.21
0.66	pantothenic acid (MG)	0
0.34	Vitamin B6 (MG)	0
11	folate (UG)	46
2.9	Vitamin B12 (UG)	0.88

0.968 | 0.968 | 2.72 Complete Comparison:
Big Mac vs. Beef

Other Nutritional Substitutes

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