Beef vs Steak - In-Depth Nutrition Comparison
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A recap on differences between Beef and Steak
- Beef is higher in Vitamin B12, yet Steak is higher in Selenium, Vitamin B2, Vitamin B6, and Monounsaturated Fat.
- Steak covers your daily Selenium needs 19% more than Beef.
- The amount of Saturated Fat in Beef is lower.
Food varieties used in this article are Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+50%
Contains
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Phosphorus
+21.5%
Contains
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Potassium
+14%
Contains
less
Sodium
-19.4%
Equal in Iron - 2.4
Equal in Magnesium - 23
Equal in Zinc - 6.34
Equal in Copper - 0.085
Contains
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Calcium
+50%
Contains
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Phosphorus
+21.5%
Contains
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Potassium
+14%
Contains
less
Sodium
-19.4%
Equal in Iron - 2.4
Equal in Magnesium - 23
Equal in Zinc - 6.34
Equal in Copper - 0.085
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Folate
+50%
Contains
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Vitamin B12
+20%
Contains
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Vitamin A
+177.8%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B1
+60.9%
Contains
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Vitamin B2
+71%
Contains
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Vitamin B6
+30.9%
Contains
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Vitamin K
+33.3%
Equal in Vitamin B3 - 5.149
Contains
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Folate
+50%
Contains
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Vitamin B12
+20%
Contains
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Vitamin A
+177.8%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B1
+60.9%
Contains
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Vitamin B2
+71%
Contains
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Vitamin B6
+30.9%
Contains
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Vitamin K
+33.3%
Equal in Vitamin B3 - 5.149
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Other
+25.9%
Contains
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Fats
+23.4%
Equal in Protein - 24.85
Equal in Water - 55.59
Contains
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Other
+25.9%
Contains
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Fats
+23.4%
Equal in Protein - 24.85
Equal in Water - 55.59
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-30.2%
Contains
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Monounsaturated Fat
+37.5%
Contains
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Polyunsaturated fat
+85.1%
Contains
less
Saturated Fat
-30.2%
Contains
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Monounsaturated Fat
+37.5%
Contains
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Polyunsaturated fat
+85.1%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in glycemic index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Protein | 25.93g | 24.85g |
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| Fats | 15.41g | 19.02g |
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| Calories | 250kcal | 271kcal |
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| Calcium | 18mg | 12mg |
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| Iron | 2.6mg | 2.4mg |
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| Magnesium | 21mg | 23mg |
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| Phosphorus | 198mg | 163mg |
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| Potassium | 318mg | 279mg |
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| Sodium | 72mg | 58mg |
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| Zinc | 6.31mg | 6.34mg |
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| Copper | 0.085mg | 0.085mg | |
| Vitamin A | 9IU | 25IU |
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| Vitamin A RAE | 3µg | 7µg |
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| Vitamin E | 0.12mg |
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| Vitamin D | 2IU | 6IU |
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| Vitamin D | 0µg | 0.1µg |
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| Vitamin B1 | 0.046mg | 0.074mg |
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| Vitamin B2 | 0.176mg | 0.301mg |
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| Vitamin B3 | 5.378mg | 5.149mg |
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| Vitamin B5 | 0.658mg |
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| Vitamin B6 | 0.382mg | 0.5mg |
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| Folate | 9µg | 6µg |
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| Vitamin B12 | 2.64µg | 2.2µg |
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| Vitamin K | 1.2µg | 1.6µg |
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| Tryptophan | 0.094mg | 0.278mg |
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| Threonine | 0.72mg | 1.171mg |
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| Isoleucine | 0.822mg | 1.157mg |
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| Leucine | 1.45mg | 2.142mg |
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| Lysine | 1.54mg | 2.38mg |
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| Methionine | 0.478mg | 0.672mg |
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| Phenylalanine | 0.725mg | 0.997mg |
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| Valine | 0.914mg | 1.242mg |
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| Histidine | 0.604mg | 0.931mg |
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| Cholesterol | 88mg | 78mg |
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| Trans Fat | 0.572g |
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| Saturated Fat | 5.895g | 8.443g |
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| Omega-3 - DHA | 0.001g | 0.001g | |
| Omega-3 - EPA | 0.003g | 0.001g |
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| Omega-3 - DPA | 0.016g | 0.013g |
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| Monounsaturated Fat | 6.668g | 9.171g |
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| Polyunsaturated fat | 0.484g | 0.896g |
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| Omega-6 - Gamma-linoleic acid | 0.012g |
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| Omega-3 - ALA | 0.044g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| Low glycemic index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
52%
49%
Minerals Daily Need Coverage Score
55%
52%
Comparison summary
Which food contains less Sodium?
Steak contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Steak is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Beef is lower in Saturated Fat (difference - 2.548g)
Which food is cheaper?
Beef is cheaper (difference - $0.4)
Which food is richer in minerals?
Beef is relatively richer in minerals
Which food contains less Sugar?
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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 vitamins?
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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.