Food with Nutrition Similar to Beef


image of beef

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, Egg Yolk
other: Filet O Fish, Quarter Pounder, Big Mac, Protein Powder
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

image of 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
View More
0.996 | 0.996 | 4.83 Complete Comparison:
Lamb vs. Beef


Sausage

image of 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
View More
0.951 | 0.951 | 4.09 Complete Comparison:
Sausage vs. Beef


Turkey

image of 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
View More
0.949 | 0.949 | 4.38 Complete Comparison:
Turkey vs. Beef


Spam

image of 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
View More
0.942 | 0.942 | 3.75 Complete Comparison:
Spam vs. Beef


Chicken

image of 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
View More
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

image of 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
View More
0.991 | 0.991 | 2.56 Complete Comparison:
Shrimp vs. Beef


Trout

image of 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
View More
0.976 | 0.976 | 4.58 Complete Comparison:
Trout vs. Beef


Crab Meat

image of 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
View More
0.974 | 0.974 | 5.31 Complete Comparison:
Crab Meat vs. Beef


Canned Tuna

image of 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
View More
0.968 | 0.968 | 3.4 Complete Comparison:
Canned Tuna vs. Beef


Salmon

image of 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
View More
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 egg yolk.

Greek Yogurt

image of 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
View More
0.951 | 0.951 | 1.79 Complete Comparison:
Greek Yogurt vs. Beef


Boiled Egg

image of 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
View More
0.941 | 0.941 | 4.59 Complete Comparison:
Boiled Egg vs. Beef


Egg

image of 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
View More
0.938 | 0.938 | 3.96 Complete Comparison:
Egg vs. Beef


Fried Egg

image of 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
View More
0.938 | 0.938 | 4.52 Complete Comparison:
Fried Egg vs. Beef


Egg Yolk

image of 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
View More
0.934 | 0.934 | 6.97 Complete Comparison:
Egg Yolk vs. Beef


other

Several other foods offer similar nutrients to beef including filet o fish, quarter pounder, big mac and protein powder.

Filet O Fish

image of 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
View More
0.977 | 0.977 | 3.13 Complete Comparison:
Filet O Fish vs. Beef


Quarter Pounder

image of 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
View More
0.971 | 0.971 | 3.23 Complete Comparison:
Quarter Pounder vs. Beef


Big Mac

image of 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
View More
0.968 | 0.968 | 2.72 Complete Comparison:
Big Mac vs. Beef


Protein Powder

image of protein powder

Similarity: > 90%

Protein powder is high in many of the same nutrients as beef, including protein, potassium, Vitamin B6 and Vitamin B12. Moreover, protein powder contains more dietary fiber, calcium, thiamin and riboflavin than beef.

For 100 grams of beef and protein powder:


Beef
(3.5 ounces)
Protein Powder
(3 scoops)
2.3
iron (MG)
1.1
275
potassium (MG)
500
4.5
niacin (MG)
1.1
0.34
Vitamin B6 (MG)
0.61
25
protein (G)
78
2.9
Vitamin B12 (UG)
2.5
View More
0.927 | 0.927 | 3.36 Complete Comparison:
Protein Powder vs. Beef



Other Nutritional Substitutes

Food item missing