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  6. Beef, ground, 90% lean meat / 10% fat, raw vs. Steak

Beef, ground, 90% lean meat / 10% fat, raw vs. Steak — In-Depth Nutrition Comparison

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How are beef, ground, 90% lean meat / 10% fat, raw and steak different?

  • Steak has more selenium, zinc, vitamin B2, vitamin B6, and monounsaturated fat than beef, ground, 90% lean meat / 10% fat, raw.
  • Daily need coverage for selenium for steak is 28% higher.
  • Beef, ground, 90% lean meat / 10% fat, raw has less saturated fat.

Beef, ground, 90% lean meat / 10% fat, raw and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled are the varieties used in this article.

Infographic

Beef, ground, 90% lean meat / 10% fat, raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3.6% 28% 84% 24% 131% 79% 8.6% 1.3% 91%
Steak
Steak
5
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 PotassiumPotassium +15.1%
Contains more PhosphorusPhosphorus +12.9%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +15%
Contains more CopperCopper +18.1%
Contains more ZincZinc +32.4%
Contains less SodiumSodium -12.1%
Contains more SeleniumSelenium +91.6%
~equal in Calcium ~12mg
~equal in Iron ~2.4mg

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% 1.3% 3.4% 1.5% 11% 35% 95% 36% 85% 276% 2% 4.5% 36%
Steak
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 EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +75%
Contains more Vitamin B1Vitamin B1 +76.2%
Contains more Vitamin B2Vitamin B2 +99.3%
Contains more Vitamin B6Vitamin B6 +35.5%
Contains more Vitamin KVitamin K +100%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0.1µg
~equal in Vitamin B3 ~5.149mg
~equal in Vitamin B12 ~2.2µg
~equal in Folate ~6µg

All nutrients comparison - raw data values

Nutrient Beef, ground, 90% lean meat / 10% fat, raw Steak DV% diff.
Selenium 16.6µg 31.8µg 28%
Saturated fat 3.927g 8.443g 21%
Zinc 4.79mg 6.34mg 14%
Fats 10g 19.02g 14%
Monounsaturated fat 4.194g 9.171g 12%
Choline 66.1mg 12%
Vitamin B5 0.601mg 12%
Vitamin B2 0.151mg 0.301mg 12%
Vitamin B6 0.369mg 0.5mg 10%
Protein 20g 24.85g 10%
Calories 176kcal 271kcal 5%
Polyunsaturated fat 0.345g 0.896g 4%
Cholesterol 65mg 78mg 4%
Phosphorus 184mg 163mg 3%
Vitamin B1 0.042mg 0.074mg 3%
Iron 2.24mg 2.4mg 2%
Potassium 321mg 279mg 1%
Vitamin E 0.17mg 1%
Magnesium 20mg 23mg 1%
Copper 0.072mg 0.085mg 1%
Vitamin K 0.8µg 1.6µg 1%
Vitamin D 3IU 6IU 0%
Calcium 12mg 12mg 0%
Sodium 66mg 58mg 0%
Vitamin A 4µg 7µg 0%
Vitamin D 0.1µg 0.1µg 0%
Manganese 0.01mg 0%
Vitamin B3 5.072mg 5.149mg 0%
Vitamin B12 2.21µg 2.2µg 0%
Folate 6µg 6µg 0%
Trans fat 0.54g N/A
Tryptophan 0.102mg 0.278mg 0%
Threonine 0.775mg 1.171mg 0%
Isoleucine 0.885mg 1.157mg 0%
Leucine 1.56mg 2.142mg 0%
Lysine 1.658mg 2.38mg 0%
Methionine 0.515mg 0.672mg 0%
Phenylalanine 0.781mg 0.997mg 0%
Valine 0.983mg 1.242mg 0%
Histidine 0.65mg 0.931mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.036g N/A
Omega-3 - DPA 0g 0.013g N/A
Omega-6 - Gamma-linoleic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 10% 69%
Protein: 20 g
Fats: 10 g
Carbs: 0 g
Water: 69.45 g
Other: 0.55 g
Steak
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 WaterWater +24.9%
Contains more ProteinProtein +24.3%
Contains more FatsFats +90.2%
~equal in Carbs ~0g
~equal in Other ~0.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 4%
Saturated fat: Sat. Fat 3.927 g
Monounsaturated fat: Mono. Fat 4.194 g
Polyunsaturated fat: Poly. Fat 0.345 g
Steak
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 less Sat. FatSaturated fat -53.5%
Contains more Mono. FatMonounsaturated fat +118.7%
Contains more Poly. FatPolyunsaturated fat +159.7%

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, ground, 90% lean meat / 10% fat, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174030/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.