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American cheese vs. Steak — In-Depth Nutrition Comparison

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Significant differences between American cheese and steak

  • American cheese has more calcium and phosphorus; however, steak is richer in zinc, vitamin B6, vitamin B3, vitamin B12, iron, and selenium.
  • American cheese covers your daily calcium needs 103% more than steak.
  • Steak has 29 times less sodium than American cheese. American cheese has 1671mg of sodium, while steak has 58mg.
  • American cheese has a higher glycemic index. The glycemic index of American cheese is 27, while the glycemic index of steak is 0.

Specific food types used in this comparison are Cheese, pasteurized process, American, without added vitamin D and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

American cheese vs Steak infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Steak
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more MagnesiumMagnesium +13%
Contains more CalciumCalcium +8608.3%
Contains more PhosphorusPhosphorus +293.3%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +111.4%
Contains more IronIron +281%
Contains more CopperCopper +84.8%
Contains more ZincZinc +154.6%
Contains less SodiumSodium -96.5%
Contains more SeleniumSelenium +57.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Steak
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin AVitamin A +3471.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +500%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +62.5%
Contains more FolateFolate +33.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +393.3%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin B3Vitamin B3 +6675%
Contains more Vitamin B6Vitamin B6 +825.9%
Contains more Vitamin B12Vitamin B12 +46.7%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more FatsFats +67.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1153.7%
Contains more ProteinProtein +37.1%
Contains more WaterWater +40.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains more Poly. FatPolyunsaturated fat +43.5%
Contains less Sat. FatSaturated fat -53.2%
Contains more Mono. FatMonounsaturated fat +11.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient American cheese Steak DV% diff.
Calcium 1045mg 12mg 103%
Sodium 1671mg 58mg 70%
Phosphorus 641mg 163mg 68%
Saturated fat 18.057g 8.443g 44%
Zinc 2.49mg 6.34mg 35%
Vitamin B6 0.054mg 0.5mg 34%
Vitamin B3 0.076mg 5.149mg 32%
Vitamin B12 1.5µg 2.2µg 29%
Vitamin A 250µg 7µg 27%
Iron 0.63mg 2.4mg 22%
Selenium 20.2µg 31.8µg 21%
Fats 31.79g 19.02g 20%
Protein 18.13g 24.85g 13%
Vitamin B5 0.403mg 8%
Choline 36.2mg 7%
Cholesterol 100mg 78mg 7%
Vitamin B2 0.234mg 0.301mg 5%
Vitamin B1 0.015mg 0.074mg 5%
Calories 371kcal 271kcal 5%
Vitamin E 0.8mg 5%
Copper 0.046mg 0.085mg 4%
Potassium 132mg 279mg 4%
Vitamin D 0.6µg 0.1µg 3%
Polyunsaturated fat 1.286g 0.896g 3%
Manganese 0.041mg 2%
Vitamin D 23IU 6IU 2%
Monounsaturated fat 8.236g 9.171g 2%
Magnesium 26mg 23mg 1%
Vitamin K 2.6µg 1.6µg 1%
Folate 8µg 6µg 1%
Carbs 3.7g 0g 1%
Net carbs 3.7g 0g N/A
Sugar 2.26g 0g N/A
Trans fat 1.144g N/A
Tryptophan 0.232mg 0.278mg 0%
Threonine 0.772mg 1.171mg 0%
Isoleucine 0.938mg 1.157mg 0%
Leucine 1.716mg 2.142mg 0%
Lysine 1.516mg 2.38mg 0%
Methionine 0.475mg 0.672mg 0%
Phenylalanine 0.939mg 0.997mg 0%
Valine 1.187mg 1.242mg 0%
Histidine 0.546mg 0.931mg 0%
Omega-3 - EPA 0.012g 0.001g N/A
Omega-3 - DHA 0.006g 0.001g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g 0.013g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
American cheese Steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
33%
American cheese
45%
Steak
Minerals Daily Need Coverage Score
106%
American cheese
59%
Steak

Comparison summary

Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 22mg)
Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 2.26g)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 1613mg)
Which food is lower in Saturated fat?
Steak
Steak is lower in Saturated fat (difference - 9.614g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 27)
Which food is cheaper?
?
The foods are relatively equal in price ($2.4)
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.
Which food is richer in vitamins?
?
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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.