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Fillet vs Steak - In-Depth Nutrition Comparison

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Differences between Fillet and Steak

  • Fillet has more Copper, Vitamin B1, Vitamin B12, Vitamin B6, Vitamin B2, Vitamin B3, and Phosphorus, while Steak has more Selenium, and Zinc.
  • Fillet's daily need coverage for Copper is 93% higher.
  • Steak contains 15 times less Vitamin B1 than Fillet. Fillet contains 1.1mg of Vitamin B1, while Steak contains 0.074mg.
  • The amount of Saturated Fat in Fillet is lower.

The food types used in this comparison are Vegetarian fillets and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Fillet 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
Fillet
4
:
3
Steak
Contains more Calcium +691.7%
Contains more Potassium +115.1%
Contains more Copper +988.2%
Contains more Phosphorus +176.1%
Contains more Iron +20%
Contains more Zinc +352.9%
Contains less Sodium -88.2%
Equal in Magnesium - 23
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 29% 53% 17% 309% 39% 193% 64%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 90% 4% 25% 17% 29% 173% 70% 8%
Contains more Calcium +691.7%
Contains more Potassium +115.1%
Contains more Copper +988.2%
Contains more Phosphorus +176.1%
Contains more Iron +20%
Contains more Zinc +352.9%
Contains less Sodium -88.2%
Equal in Magnesium - 23

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
Fillet
7
:
3
Steak
Contains more Vitamin B1 +1386.5%
Contains more Vitamin B2 +199%
Contains more Vitamin B3 +133.1%
Contains more Vitamin B6 +200%
Contains more Vitamin B12 +90.9%
Contains more Folate +1600%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin K +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 69% 0% 275% 208% 225% 0% 347% 526% 0% 77%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 3% 19% 70% 97% 0% 116% 275% 4% 5%
Contains more Vitamin B1 +1386.5%
Contains more Vitamin B2 +199%
Contains more Vitamin B3 +133.1%
Contains more Vitamin B6 +200%
Contains more Vitamin B12 +90.9%
Contains more Folate +1600%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin K +∞%

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
144
Fillet
49
Steak
Mineral Summary Score
97
Fillet
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
138%
Fillet
149%
Steak
Carbohydrates
9%
Fillet
0%
Steak
Fats
83%
Fillet
88%
Steak

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 432mg)
Which food is cheaper?
Steak
Steak is cheaper (difference - $0.1)
Which food is lower in Cholesterol?
Fillet
Fillet is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Fillet
Fillet is lower in Saturated Fat (difference - 5.594g)
Which food is richer in minerals?
Fillet
Fillet is relatively richer in minerals
Which food is richer in vitamins?
Fillet
Fillet is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

All nutrients comparison - raw data values

Nutrient Fillet Steak Opinion
Calories 290 271 Fillet
Protein 23 24.85 Steak
Fats 18 19.02 Steak
Vitamin C 0 0
Net carbs 2.9000000953674316 0 Fillet
Carbs 9 0 Fillet
Cholesterol 0 78 Fillet
Vitamin D 0 6 Steak
Iron 2 2.4 Steak
Calcium 95 12 Fillet
Potassium 600 279 Fillet
Magnesium 23 23
Sugar 0.8 0 Steak
Fiber 6.1 0 Fillet
Copper 0.925 0.085 Fillet
Zinc 1.4 6.34 Steak
Starch
Phosphorus 450 163 Fillet
Sodium 490 58 Steak
Vitamin A 0 25 Steak
Vitamin E 3.45 Fillet
Vitamin D 0 0.1 Steak
Vitamin B1 1.1 0.074 Fillet
Vitamin B2 0.9 0.301 Fillet
Vitamin B3 12 5.149 Fillet
Vitamin B5
Vitamin B6 1.5 0.5 Fillet
Vitamin B12 4.2 2.2 Fillet
Vitamin K 0 1.6 Steak
Folate 102 6 Fillet
Trans Fat 0 Steak
Saturated Fat 2.849 8.443 Fillet
Monounsaturated Fat 4.376 9.171 Steak
Polyunsaturated fat 9.332 0.896 Fillet
Tryptophan 0.278 Steak
Threonine 1.171 Steak
Isoleucine 1.157 Steak
Leucine 2.142 Steak
Lysine 2.38 Steak
Methionine 0.672 Steak
Phenylalanine 0.997 Steak
Valine 1.242 Steak
Histidine 0.931 Steak
Fructose

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. Fillet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169068/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.