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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +18.2% |
| Contains more FatsFats | +190.8% |
| Contains more OtherOther | +170% |
~equal in
Protein
~24.85g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -69.3% |
| Contains more Mono. FatMonounsaturated fat | +235.4% |
| Contains more Poly. FatPolyunsaturated fat | +68.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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
76%
45%
Minerals Daily Need Coverage Score
55%
59%
Comparison summary
Which food is lower in Cholesterol?
Steak is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Beef contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Beef is lower in Saturated fat (difference - 5.848g)
Which food is cheaper?
Beef is cheaper (difference - $2.4)
Which food is richer in vitamins?
Beef is relatively richer in vitamins
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?
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The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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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.