Olive oil vs. Steak — In-Depth Nutrition Comparison
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Significant differences between olive oil and steak
- Olive oil has more vitamin K; however, steak is richer in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, phosphorus, and vitamin B2.
- Steak covers your daily vitamin B12 needs 92% more than olive oil.
- Steak has 38 times less vitamin K than olive oil. Olive oil has 60.2µg of vitamin K, while steak has 1.6µg.
- Steak contains less saturated fat.
Specific food types used in this comparison are Oil, olive, salad or cooking and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -96.6% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +1100% |
| Contains more PotassiumPotassium | +27800% |
| Contains more IronIron | +328.6% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more SeleniumSelenium | +∞% |
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 KVitamin K | +3662.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +425.8% |
| Contains more ProteinProtein | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +695.6% |
| Contains more Poly. FatPolyunsaturated fat | +1074.4% |
| Contains less Sat. FatSaturated fat | -38.9% |
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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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Monounsaturated fat | 72.961g | 9.171g | 159% |
| Fats | 100g | 19.02g | 125% |
| Vitamin E | 14.35mg | 96% | |
| Vitamin B12 | 0µg | 2.2µg | 92% |
| Polyunsaturated fat | 10.523g | 0.896g | 64% |
| Selenium | 0µg | 31.8µg | 58% |
| Zinc | 0mg | 6.34mg | 58% |
| Protein | 0g | 24.85g | 50% |
| Vitamin K | 60.2µg | 1.6µg | 49% |
| Vitamin B6 | 0mg | 0.5mg | 38% |
| Vitamin B3 | 0mg | 5.149mg | 32% |
| Calories | 884kcal | 271kcal | 31% |
| Cholesterol | 0mg | 78mg | 26% |
| Saturated fat | 13.808g | 8.443g | 24% |
| Phosphorus | 0mg | 163mg | 23% |
| Vitamin B2 | 0mg | 0.301mg | 23% |
| Iron | 0.56mg | 2.4mg | 23% |
| Copper | 0mg | 0.085mg | 9% |
| Potassium | 1mg | 279mg | 8% |
| Vitamin B1 | 0mg | 0.074mg | 6% |
| Magnesium | 0mg | 23mg | 5% |
| Sodium | 2mg | 58mg | 2% |
| Folate | 0µg | 6µg | 2% |
| Vitamin A | 0µg | 7µg | 1% |
| Vitamin D | 0IU | 6IU | 1% |
| Calcium | 1mg | 12mg | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Choline | 0.3mg | 0% | |
| Tryptophan | 0mg | 0.278mg | 0% |
| Threonine | 0mg | 1.171mg | 0% |
| Isoleucine | 0mg | 1.157mg | 0% |
| Leucine | 0mg | 2.142mg | 0% |
| Lysine | 0mg | 2.38mg | 0% |
| Methionine | 0mg | 0.672mg | 0% |
| Phenylalanine | 0mg | 0.997mg | 0% |
| Valine | 0mg | 1.242mg | 0% |
| Histidine | 0mg | 0.931mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - DPA | 0g | 0.013g | 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
34%
45%
Minerals Daily Need Coverage Score
2%
59%
Comparison summary
Which food is richer in minerals?
Steak is relatively richer in minerals
Which food is lower in Saturated fat?
Steak is lower in Saturated fat (difference - 5.365g)
Which food is richer in vitamins?
Steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Olive oil is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Olive oil contains less Sodium (difference - 56mg)
Which food is cheaper?
Olive oil is cheaper (difference - $1)
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)