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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.

Infographic

Beef 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Beef
4
:
3
Steak
Contains more Calcium +50%
Contains more Phosphorus +21.5%
Contains more 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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 98% 15% 85% 29% 10% 173% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 90% 17% 70% 25% 8% 173% 29%
Contains more Calcium +50%
Contains more Phosphorus +21.5%
Contains more 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
Beef
5
:
6
Steak
Contains more Folate +50%
Contains more Vitamin B12 +20%
Contains more Vitamin A +177.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +60.9%
Contains more Vitamin B2 +71%
Contains more Vitamin B6 +30.9%
Contains more Vitamin K +33.3%
Equal in Vitamin B3 - 5.149
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 12% 41% 101% 40% 89% 7% 331% 3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Contains more Folate +50%
Contains more Vitamin B12 +20%
Contains more Vitamin A +177.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +60.9%
Contains more Vitamin B2 +71%
Contains more Vitamin B6 +30.9%
Contains more Vitamin K +33.3%
Equal in Vitamin B3 - 5.149

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.
Beef Steak
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beef Steak Opinion
Net carbs 0g 0g
Protein 25.93g 24.85g Beef
Fats 15.41g 19.02g Steak
Carbs 0g 0g
Calories 250kcal 271kcal Steak
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 18mg 12mg Beef
Iron 2.6mg 2.4mg Beef
Magnesium 21mg 23mg Steak
Phosphorus 198mg 163mg Beef
Potassium 318mg 279mg Beef
Sodium 72mg 58mg Steak
Zinc 6.31mg 6.34mg Steak
Copper 0.085mg 0.085mg
Vitamin A 9IU 25IU Steak
Vitamin E 0.12mg mg Beef
Vitamin D 2IU 6IU Steak
Vitamin D 0µg 0.1µg Steak
Vitamin C 0mg 0mg
Vitamin B1 0.046mg 0.074mg Steak
Vitamin B2 0.176mg 0.301mg Steak
Vitamin B3 5.378mg 5.149mg Beef
Vitamin B5 0.658mg mg Beef
Vitamin B6 0.382mg 0.5mg Steak
Folate 9µg 6µg Beef
Vitamin B12 2.64µg 2.2µg Beef
Vitamin K 1.2µg 1.6µg Steak
Tryptophan 0.094mg 0.278mg Steak
Threonine 0.72mg 1.171mg Steak
Isoleucine 0.822mg 1.157mg Steak
Leucine 1.45mg 2.142mg Steak
Lysine 1.54mg 2.38mg Steak
Methionine 0.478mg 0.672mg Steak
Phenylalanine 0.725mg 0.997mg Steak
Valine 0.914mg 1.242mg Steak
Histidine 0.604mg 0.931mg Steak
Cholesterol 88mg 78mg Steak
Trans Fat 0.572g g Steak
Saturated Fat 5.895g 8.443g Beef
Monounsaturated Fat 6.668g 9.171g Steak
Polyunsaturated fat 0.484g 0.896g Steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Steak
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
52
Beef
49
Steak
Mineral Summary Score
55
Beef
52
Steak

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
156%
Beef
149%
Steak
Carbohydrates
0%
Beef
0%
Steak
Fats
71%
Beef
88%
Steak

Comparison summary

Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Beef
Beef is lower in Saturated Fat (difference - 2.548g)
Which food is cheaper?
Beef
Beef is cheaper (difference - $0.4)
Which food is richer in minerals?
Beef
Beef is relatively richer in minerals
Which food contains less Sugar?
?
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?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.