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Beef vs. Steak — In-Depth Nutrition Comparison

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The main differences between Beef and Steak

  • Beef is richer in Vitamin B12, Phosphorus, Vitamin B6, Iron, and Vitamin B2, yet Steak is richer in Zinc, and Selenium.
  • Daily need coverage for Vitamin B12 from Beef is 84% higher.
  • Beef contains 2 times more Phosphorus than Steak. Beef contains 259mg of Phosphorus, while Steak contains 163mg.
  • Beef contains less Saturated Fat.

Food types used in this article are Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Beef vs Steak infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beef
Beef
7
:
3
Steak
Steak
Contains more Iron +26.7%
Contains more Phosphorus +58.9%
Contains more Potassium +26.2%
Contains more Copper +14.1%
Contains more Magnesium +64.3%
Contains more Zinc +71.4%
Contains more Selenium +25.2%
Equal in Calcium - 12
Equal in Sodium - 58
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Contains more Iron +26.7%
Contains more Phosphorus +58.9%
Contains more Potassium +26.2%
Contains more Copper +14.1%
Contains more Magnesium +64.3%
Contains more Zinc +71.4%
Contains more Selenium +25.2%
Equal in Calcium - 12
Equal in Sodium - 58

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beef
Beef
7
:
1
Steak
Steak
Contains more Vitamin B2 +32.9%
Contains more Vitamin B3 +11.9%
Contains more Vitamin B6 +33.8%
Contains more Folate +16.7%
Contains more Vitamin B12 +91.4%
Contains more Vitamin A +316.7%
Equal in Vitamin D - 0.1
Equal in Vitamin B1 - 0.074
Equal in Vitamin K - 1.6
Beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 3% 0% 19% 93% 108% 29% 155% 6% 527% 4%
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Contains more Vitamin B2 +32.9%
Contains more Vitamin B3 +11.9%
Contains more Vitamin B6 +33.8%
Contains more Folate +16.7%
Contains more Vitamin B12 +91.4%
Contains more Vitamin A +316.7%
Equal in Vitamin D - 0.1
Equal in Vitamin B1 - 0.074
Equal in Vitamin K - 1.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
2
:
2
Steak
Steak
Contains more Protein +10.9%
Contains more Water +18.2%
Contains more Fats +190.8%
Contains more Other +170%
Equal in Protein - 24.85
Beef
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more Protein +10.9%
Contains more Water +18.2%
Contains more Fats +190.8%
Contains more Other +170%
Equal in Protein - 24.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
1
:
2
Steak
Steak
Contains less Saturated Fat -69.3%
Contains more Monounsaturated Fat +235.4%
Contains more Polyunsaturated fat +68.4%
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Contains less Saturated Fat -69.3%
Contains more Monounsaturated Fat +235.4%
Contains more Polyunsaturated fat +68.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef Steak
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Beef Steak Opinion
Protein 27.55g 24.85g Beef
Fats 6.54g 19.02g Steak
Calories 169kcal 271kcal Steak
Calcium 13mg 12mg Beef
Iron 3.04mg 2.4mg Beef
Magnesium 14mg 23mg Steak
Phosphorus 259mg 163mg Beef
Potassium 352mg 279mg Beef
Sodium 54mg 58mg Beef
Zinc 3.7mg 6.34mg Steak
Copper 0.097mg 0.085mg Beef
Manganese 0.009mg Beef
Selenium 25.4µg 31.8µg Steak
Vitamin A 6IU 25IU Steak
Vitamin A RAE 2µg 7µg Steak
Vitamin E 0.25mg Beef
Vitamin D 3IU 6IU Steak
Vitamin D 0.1µg 0.1µg
Vitamin B1 0.074mg 0.074mg
Vitamin B2 0.4mg 0.301mg Beef
Vitamin B3 5.76mg 5.149mg Beef
Vitamin B5 0.481mg Beef
Vitamin B6 0.669mg 0.5mg Beef
Folate 7µg 6µg Beef
Vitamin B12 4.21µg 2.2µg Beef
Vitamin K 1.6µg 1.6µg
Tryptophan 0.359mg 0.278mg Beef
Threonine 1.534mg 1.171mg Beef
Isoleucine 1.52mg 1.157mg Beef
Leucine 2.833mg 2.142mg Beef
Lysine 3.178mg 2.38mg Beef
Methionine 0.871mg 0.672mg Beef
Phenylalanine 1.299mg 0.997mg Beef
Valine 1.603mg 1.242mg Beef
Histidine 1.244mg 0.931mg Beef
Cholesterol 85mg 78mg Steak
Trans Fat 0.375g Steak
Saturated Fat 2.595g 8.443g Beef
Omega-3 - DHA 0.002g 0.001g Beef
Omega-3 - EPA 0.002g 0.001g Beef
Omega-3 - DPA 0.011g 0.013g Steak
Monounsaturated Fat 2.734g 9.171g Steak
Polyunsaturated fat 0.532g 0.896g Steak
Omega-6 - Eicosadienoic acid 0.002g Beef
Omega-6 - Linoleic acid 0.349g Beef
Omega-3 - ALA 0.013g Beef
Omega-6 - Dihomo-gamma-linoleic acid 0.017g Beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Steak
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
79%
Beef
49%
Steak
Minerals Daily Need Coverage Score
55%
Beef
59%
Steak

Comparison summary

Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Beef
Beef contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Beef
Beef is lower in Saturated Fat (difference - 5.848g)
Which food is cheaper?
Beef
Beef is cheaper (difference - $2.4)
Which food is richer in vitamins?
Beef
Beef is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/nutrients
  2. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.