Beef vs. Steak — In-Depth Nutrition Comparison

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The main differences between beef and steak

Beef is richer in vitamin B12, phosphorus, vitamin B6, iron, and vitamin B2, yet steak is richer in zinc and selenium.
Daily need coverage for vitamin B12 for beef is 84% higher.
Beef contains 2 times more phosphorus than steak. Beef contains 259mg of phosphorus, while steak contains 163mg.
Beef contains less saturated fat.

Food types used in this article are Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted 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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Beef

Steak

Contains more PotassiumPotassium	+26.2%
Contains more IronIron	+26.7%
Contains more CopperCopper	+14.1%
Contains more PhosphorusPhosphorus	+58.9%
Contains more ManganeseManganese	+∞%

Contains more MagnesiumMagnesium	+64.3%
Contains more ZincZinc	+71.4%
Contains more SeleniumSelenium	+25.2%

~equal in Calcium ~12mg

~equal in Sodium ~58mg

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.

Beef

Steak

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+32.9%
Contains more Vitamin B3Vitamin B3	+11.9%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+33.8%
Contains more Vitamin B12Vitamin B12	+91.4%
Contains more FolateFolate	+16.7%
Contains more CholineCholine	+∞%

Contains more Vitamin AVitamin A

+250%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0.1µg

~equal in Vitamin B1 ~0.074mg

~equal in Vitamin K ~1.6µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	4.21µg	2.2µg	84%
Saturated fat	2.595g	8.443g	27%
Zinc	3.7mg	6.34mg	24%
Fats	6.54g	19.02g	19%
Monounsaturated fat	2.734g	9.171g	16%
Choline	75.6mg		14%
Phosphorus	259mg	163mg	14%
Vitamin B6	0.669mg	0.5mg	13%
Selenium	25.4µg	31.8µg	12%
Vitamin B5	0.481mg		10%
Iron	3.04mg	2.4mg	8%
Vitamin B2	0.4mg	0.301mg	8%
Protein	27.55g	24.85g	5%
Calories	169kcal	271kcal	5%
Vitamin B3	5.76mg	5.149mg	4%
Vitamin E	0.25mg		2%
Cholesterol	85mg	78mg	2%
Magnesium	14mg	23mg	2%
Potassium	352mg	279mg	2%
Polyunsaturated fat	0.532g	0.896g	2%
Copper	0.097mg	0.085mg	1%
Vitamin A	2µg	7µg	1%
Vitamin D	3IU	6IU	0%
Calcium	13mg	12mg	0%
Sodium	54mg	58mg	0%
Vitamin D	0.1µg	0.1µg	0%
Manganese	0.009mg		0%
Vitamin B1	0.074mg	0.074mg	0%
Vitamin K	1.6µg	1.6µg	0%
Folate	7µg	6µg	0%
Trans fat	0.375g		N/A
Tryptophan	0.359mg	0.278mg	0%
Threonine	1.534mg	1.171mg	0%
Isoleucine	1.52mg	1.157mg	0%
Leucine	2.833mg	2.142mg	0%
Lysine	3.178mg	2.38mg	0%
Methionine	0.871mg	0.672mg	0%
Phenylalanine	1.299mg	0.997mg	0%
Valine	1.603mg	1.242mg	0%
Histidine	1.244mg	0.931mg	0%
Omega-3 - EPA	0.002g	0.001g	N/A
Omega-3 - DHA	0.002g	0.001g	N/A
Omega-3 - ALA	0.013g		N/A
Omega-3 - DPA	0.011g	0.013g	N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.017g		N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A
Omega-6 - Linoleic acid	0.349g		N/A