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Steak vs. Beef — In-Depth Nutrition Comparison

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The main differences between Steak and Beef

  • Steak is richer in Zinc, and Selenium, yet Beef is richer in Vitamin B12, Phosphorus, Vitamin B6, Iron, and Vitamin B2.
  • Daily need coverage for Vitamin B12 from Beef is 84% higher.
  • Steak contains 3 times more Saturated Fat than Beef. Steak contains 8.443g of Saturated Fat, while Beef contains 2.595g.

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

Infographic

Steak vs Beef 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.
Steak
Steak
3
:
7
Beef
Beef
Contains more Magnesium +64.3%
Contains more Zinc +71.4%
Contains more Selenium +25.2%
Contains more Iron +26.7%
Contains more Phosphorus +58.9%
Contains more Potassium +26.2%
Contains more Copper +14.1%
Equal in Calcium - 13
Equal in Sodium - 54
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Contains more Magnesium +64.3%
Contains more Zinc +71.4%
Contains more Selenium +25.2%
Contains more Iron +26.7%
Contains more Phosphorus +58.9%
Contains more Potassium +26.2%
Contains more Copper +14.1%
Equal in Calcium - 13
Equal in Sodium - 54

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.
Steak
Steak
1
:
7
Beef
Beef
Contains more Vitamin A +316.7%
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%
Equal in Vitamin D - 0.1
Equal in Vitamin B1 - 0.074
Equal in Vitamin K - 1.6
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%
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%
Contains more Vitamin A +316.7%
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%
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
Steak
Steak
2
:
2
Beef
Beef
Contains more Fats +190.8%
Contains more Other +170%
Contains more Protein +10.9%
Contains more Water +18.2%
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Beef
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more Fats +190.8%
Contains more Other +170%
Contains more Protein +10.9%
Contains more Water +18.2%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Steak Beef
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 Steak Beef Opinion
Protein 24.85g 27.55g Beef
Fats 19.02g 6.54g Steak
Calories 271kcal 169kcal Steak
Calcium 12mg 13mg Beef
Iron 2.4mg 3.04mg Beef
Magnesium 23mg 14mg Steak
Phosphorus 163mg 259mg Beef
Potassium 279mg 352mg Beef
Sodium 58mg 54mg Beef
Zinc 6.34mg 3.7mg Steak
Copper 0.085mg 0.097mg Beef
Manganese 0.009mg Beef
Selenium 31.8µg 25.4µg Steak
Vitamin A 25IU 6IU Steak
Vitamin A RAE 7µg 2µg Steak
Vitamin E 0.25mg Beef
Vitamin D 6IU 3IU Steak
Vitamin D 0.1µg 0.1µg
Vitamin B1 0.074mg 0.074mg
Vitamin B2 0.301mg 0.4mg Beef
Vitamin B3 5.149mg 5.76mg Beef
Vitamin B5 0.481mg Beef
Vitamin B6 0.5mg 0.669mg Beef
Folate 6µg 7µg Beef
Vitamin B12 2.2µg 4.21µg Beef
Vitamin K 1.6µg 1.6µg
Tryptophan 0.278mg 0.359mg Beef
Threonine 1.171mg 1.534mg Beef
Isoleucine 1.157mg 1.52mg Beef
Leucine 2.142mg 2.833mg Beef
Lysine 2.38mg 3.178mg Beef
Methionine 0.672mg 0.871mg Beef
Phenylalanine 0.997mg 1.299mg Beef
Valine 1.242mg 1.603mg Beef
Histidine 0.931mg 1.244mg Beef
Cholesterol 78mg 85mg Steak
Trans Fat 0.375g Steak
Saturated Fat 8.443g 2.595g Beef
Omega-3 - DHA 0.001g 0.002g Beef
Omega-3 - EPA 0.001g 0.002g Beef
Omega-3 - DPA 0.013g 0.011g Steak
Monounsaturated Fat 9.171g 2.734g Steak
Polyunsaturated fat 0.896g 0.532g 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
Steak Beef
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
49%
Steak
79%
Beef
Minerals Daily Need Coverage Score
59%
Steak
55%
Beef

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