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Fillet vs. Steak — In-Depth Nutrition Comparison

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Differences between Fillet and Steak

  • Fillet has more Copper, Vitamin B1, Vitamin B12, Vitamin B6, Vitamin B2, Vitamin B3, and Phosphorus, while Steak has more Selenium, and Zinc.
  • Fillet's daily need coverage for Copper is 93% higher.
  • Steak contains 15 times less Vitamin B1 than Fillet. Fillet contains 1.1mg of Vitamin B1, while Steak contains 0.074mg.
  • The amount of Saturated Fat in Fillet is lower.

The food types used in this comparison are Vegetarian fillets and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Fillet 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.
Fillet
4
:
4
Steak
Contains more Calcium +691.7%
Contains more Phosphorus +176.1%
Contains more Potassium +115.1%
Contains more Copper +988.2%
Contains more Iron +20%
Contains less Sodium -88.2%
Contains more Zinc +352.9%
Contains more Selenium +3080%
Equal in Magnesium - 23
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 29% 75% 17% 193% 53% 64% 39% 309% 0% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Contains more Calcium +691.7%
Contains more Phosphorus +176.1%
Contains more Potassium +115.1%
Contains more Copper +988.2%
Contains more Iron +20%
Contains less Sodium -88.2%
Contains more Zinc +352.9%
Contains more Selenium +3080%
Equal in Magnesium - 23

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.
Fillet
7
:
3
Steak
Contains more Vitamin B1 +1386.5%
Contains more Vitamin B2 +199%
Contains more Vitamin B3 +133.1%
Contains more Vitamin B6 +200%
Contains more Folate +1600%
Contains more Vitamin B12 +90.9%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 69% 0% 0% 275% 208% 225% 0% 347% 77% 526% 0%
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 B1 +1386.5%
Contains more Vitamin B2 +199%
Contains more Vitamin B3 +133.1%
Contains more Vitamin B6 +200%
Contains more Folate +1600%
Contains more Vitamin B12 +90.9%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fillet
2
:
3
Steak
Contains more Carbs +∞%
Contains more Other +825.9%
Contains more Water +23.5%
Equal in Protein - 24.85
Equal in Fats - 19.02
23% 18% 9% 45% 5%
Protein: 23 g
Fats: 18 g
Carbs: 9 g
Water: 45 g
Other: 5 g
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more Carbs +∞%
Contains more Other +825.9%
Contains more Water +23.5%
Equal in Protein - 24.85
Equal in Fats - 19.02

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fillet
2
:
1
Steak
Contains less Saturated Fat -66.3%
Contains more Polyunsaturated fat +941.5%
Contains more Monounsaturated Fat +109.6%
17% 26% 56%
Saturated Fat: 2.849 g
Monounsaturated Fat: 4.376 g
Polyunsaturated fat: 9.332 g
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Contains less Saturated Fat -66.3%
Contains more Polyunsaturated fat +941.5%
Contains more Monounsaturated Fat +109.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fillet Steak Opinion
Net carbs 2.9g 0g Fillet
Protein 23g 24.85g Steak
Fats 18g 19.02g Steak
Carbs 9g 0g Fillet
Calories 290kcal 271kcal Fillet
Sugar 0.8g 0g Steak
Fiber 6.1g 0g Fillet
Calcium 95mg 12mg Fillet
Iron 2mg 2.4mg Steak
Magnesium 23mg 23mg
Phosphorus 450mg 163mg Fillet
Potassium 600mg 279mg Fillet
Sodium 490mg 58mg Steak
Zinc 1.4mg 6.34mg Steak
Copper 0.925mg 0.085mg Fillet
Selenium 1µg 31.8µg Steak
Vitamin A 0IU 25IU Steak
Vitamin A RAE 0µg 7µg Steak
Vitamin E 3.45mg Fillet
Vitamin D 0IU 6IU Steak
Vitamin D 0µg 0.1µg Steak
Vitamin B1 1.1mg 0.074mg Fillet
Vitamin B2 0.9mg 0.301mg Fillet
Vitamin B3 12mg 5.149mg Fillet
Vitamin B6 1.5mg 0.5mg Fillet
Folate 102µg 6µg Fillet
Vitamin B12 4.2µg 2.2µg Fillet
Vitamin K 0µg 1.6µg Steak
Tryptophan 0.278mg Steak
Threonine 1.171mg Steak
Isoleucine 1.157mg Steak
Leucine 2.142mg Steak
Lysine 2.38mg Steak
Methionine 0.672mg Steak
Phenylalanine 0.997mg Steak
Valine 1.242mg Steak
Histidine 0.931mg Steak
Cholesterol 0mg 78mg Fillet
Saturated Fat 2.849g 8.443g Fillet
Omega-3 - DHA 0g 0.001g Steak
Omega-3 - EPA 0g 0.001g Steak
Omega-3 - DPA 0g 0.013g Steak
Monounsaturated Fat 4.376g 9.171g Steak
Polyunsaturated fat 9.332g 0.896g Fillet

Which food is preferable for your diet?

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

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
144%
Fillet
49%
Steak
Minerals Daily Need Coverage Score
78%
Fillet
59%
Steak

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 432mg)
Which food is cheaper?
Steak
Steak is cheaper (difference - $0.1)
Which food is lower in Cholesterol?
Fillet
Fillet is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Fillet
Fillet is lower in Saturated Fat (difference - 5.594g)
Which food is richer in vitamins?
Fillet
Fillet is relatively richer in vitamins
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. Fillet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169068/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.