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Fast food vs. Steak — In-Depth Nutrition Comparison

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The main differences between Fast food and Steak

  • Fast food is richer in Vitamin B1, Folate, and Iron, yet Steak is richer in Vitamin B12, Zinc, Vitamin B6, and Selenium.
  • Daily need coverage for Vitamin B12 from Steak is 55% higher.
  • Fast food contains 13 times more Folate than Steak. Fast food contains 80µg of Folate, while Steak contains 6µg.
  • Steak contains less Sodium.

Food types used in this article are Fast foods, hamburger; single, regular patty; plain and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Fast food vs Steak infographic
Infographic link

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.
Fast food
Fast food
5
:
5
Steak
Steak
Contains more Calcium +416.7%
Contains more Iron +27.5%
Contains more Magnesium +17.4%
Contains more Copper +42.4%
Contains more Phosphorus +21.6%
Contains more Potassium +41.6%
Contains less Sodium -82.5%
Contains more Zinc +151.6%
Contains more Selenium +56.7%
Fast food
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 115% 20% 58% 18% 44% 69% 41% 47% 111%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Contains more Calcium +416.7%
Contains more Iron +27.5%
Contains more Magnesium +17.4%
Contains more Copper +42.4%
Contains more Phosphorus +21.6%
Contains more Potassium +41.6%
Contains less Sodium -82.5%
Contains more Zinc +151.6%
Contains more Selenium +56.7%

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.
Fast food
Fast food
8
:
2
Steak
Steak
Contains more Vitamin A +104%
Contains more Vitamin B1 +328.4%
Contains more Vitamin B2 +20.6%
Contains more Folate +1233.3%
Contains more Vitamin K +206.3%
Contains more Vitamin B6 +135.8%
Contains more Vitamin B12 +147.2%
Equal in Vitamin D - 0.1
Equal in Vitamin B3 - 5.149
Fast food
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 8% 3% 0% 80% 84% 106% 32% 49% 60% 112% 13%
Steak
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 Vitamin A +104%
Contains more Vitamin B1 +328.4%
Contains more Vitamin B2 +20.6%
Contains more Folate +1233.3%
Contains more Vitamin K +206.3%
Contains more Vitamin B6 +135.8%
Contains more Vitamin B12 +147.2%
Equal in Vitamin D - 0.1
Equal in Vitamin B3 - 5.149

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fast food
Fast food
2
:
3
Steak
Steak
Contains more Carbs +∞%
Contains more Other +181.5%
Contains more Protein +50.4%
Contains more Fats +58.4%
Contains more Water +44.6%
Fast food
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 g
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more Carbs +∞%
Contains more Other +181.5%
Contains more Protein +50.4%
Contains more Fats +58.4%
Contains more Water +44.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fast food
Fast food
2
:
1
Steak
Steak
Contains less Saturated Fat -46.8%
Contains more Polyunsaturated fat +87.5%
Contains more Monounsaturated Fat +89.7%
Fast food
41% 44% 15%
Saturated Fat: 4.493 g
Monounsaturated Fat: 4.835 g
Polyunsaturated fat: 1.68 g
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Contains less Saturated Fat -46.8%
Contains more Polyunsaturated fat +87.5%
Contains more Monounsaturated Fat +89.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fast food Steak
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Fast food Steak Opinion
Net carbs 29.8g 0g Fast food
Protein 16.52g 24.85g Steak
Fats 12.01g 19.02g Steak
Carbs 31.5g 0g Fast food
Calories 297kcal 271kcal Fast food
Starch 22.87g Fast food
Fructose 2.27g Fast food
Sugar 4.88g 0g Steak
Fiber 1.7g 0g Fast food
Calcium 62mg 12mg Fast food
Iron 3.06mg 2.4mg Fast food
Magnesium 27mg 23mg Fast food
Phosphorus 134mg 163mg Steak
Potassium 197mg 279mg Steak
Sodium 331mg 58mg Steak
Zinc 2.52mg 6.34mg Steak
Copper 0.121mg 0.085mg Fast food
Manganese 0.357mg Fast food
Selenium 20.3µg 31.8µg Steak
Vitamin A 51IU 25IU Fast food
Vitamin A RAE 9µg 7µg Fast food
Vitamin E 0.38mg Fast food
Vitamin D 2IU 6IU Steak
Vitamin D 0.1µg 0.1µg
Vitamin B1 0.317mg 0.074mg Fast food
Vitamin B2 0.363mg 0.301mg Fast food
Vitamin B3 5.617mg 5.149mg Fast food
Vitamin B5 0.53mg Fast food
Vitamin B6 0.212mg 0.5mg Steak
Folate 80µg 6µg Fast food
Vitamin B12 0.89µg 2.2µg Steak
Vitamin K 4.9µg 1.6µg Fast food
Tryptophan 0.144mg 0.278mg Steak
Threonine 0.46mg 1.171mg Steak
Isoleucine 0.642mg 1.157mg Steak
Leucine 1.13mg 2.142mg Steak
Lysine 0.785mg 2.38mg Steak
Methionine 0.306mg 0.672mg Steak
Phenylalanine 0.67mg 0.997mg Steak
Valine 0.728mg 1.242mg Steak
Histidine 0.402mg 0.931mg Steak
Cholesterol 33mg 78mg Fast food
Trans Fat 0.514g Steak
Saturated Fat 4.493g 8.443g Fast food
Omega-3 - DHA 0.001g 0.001g
Omega-3 - EPA 0.005g 0.001g Fast food
Omega-3 - DPA 0.009g 0.013g Steak
Monounsaturated Fat 4.835g 9.171g Steak
Polyunsaturated fat 1.68g 0.896g Fast food
Omega-6 - Eicosadienoic acid 0.003g Fast food
Omega-6 - Linoleic acid 1.391g Fast food
Omega-6 - Gamma-linoleic acid 0.004g Fast food
Omega-3 - ALA 0.121g Fast food
Omega-6 - Dihomo-gamma-linoleic acid 0.009g Fast food

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fast food Steak
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
46%
Fast food
49%
Steak
Minerals Daily Need Coverage Score
54%
Fast food
59%
Steak

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 4.88g)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 273mg)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 66)
Which food is lower in Cholesterol?
Fast food
Fast food is lower in Cholesterol (difference - 45mg)
Which food is lower in Saturated Fat?
Fast food
Fast food is lower in Saturated Fat (difference - 3.95g)
Which food is cheaper?
Fast food
Fast food is cheaper (difference - $2.4)
Which food is richer in vitamins?
Fast food
Fast food is relatively richer in vitamins
Which food is richer in minerals?
?
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.