Beef is the number two most consumed protein in the United States, with each person averaging 66.1 pounds per year, according to a 2005 report posted by the All Business website. Both the American Heart Association and the U.S. Department of Agriculture recommend you limit your consumption of beef to decrease your intake of saturated fat. But some cuts of beef are better choices than others, such as beef loin vs. ribs, and it is important to be aware of the differences so you can make an informed decision about how these foods fit into your diet.
Serving Size and Calories
When trying to maintain a healthy weight, it is important to monitor your calorie intake. Use a food scale to help you keep your portions under control. You can also use the palm of your hand as a single portion measure of meat if you do not have a food scale. A 3.3 oz. portion of roasted bottom round beef loin lean and edible meat only contains 182 calories. A 3.3 oz. serving of braised boneless beef chuck short ribs, lean and edible meat only, contains 240 calories.
Fat
High intakes of saturated fat increase your LDL blood cholesterol levels. LDL cholesterol is the "bad" cholesterol that sticks to your arteries, leading to blockage and heart disease. High fat meats contain high amounts of saturated fat. The American Heart Association recommends you limit your saturated fat content to less than 7 percent of total calories. A 3.3 oz. serving of beef loin contains 8 g of total fat and 3.1 g of saturated fat. A 3.3 oz. portion of beef ribs contains 14 g of total fat and 6.5 g of saturated fat. The beef ribs contains twice as much saturated fat as the beef loin, making the beef loin a healthier choice.
Protein
A 3.3 oz. serving of beef loin provides your body with 27 g of protein, and a 3.3 oz. serving of beef ribs provides your body with 29 g of protein. Most Americans get more than enough protein in their diets, according to the Centers for Disease Control and Prevention. Healthy adult women need 46 g of protein a day, and adult healthy men need 56 g of protein a day.
Iron and Zinc
Both beef loin and beef ribs contain significant amounts of iron and zinc. Iron carries oxygen in your blood, and zinc is necessary for a number of enzymatic reactions and also helps to keep the immune system running normally. A 3.3 oz. serving of beef loin contains 1.7 mg of iron and 4.9 mg of zinc. A 3.3 oz serving of beef ribs contains 3.2 mg of iron and 12 mg of zinc. One serving of beef ribs meets 100 percent of your daily zinc needs.
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