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
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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 CalciumCalcium | +691.7% |
| Contains more PotassiumPotassium | +115.1% |
| Contains more CopperCopper | +988.2% |
| Contains more PhosphorusPhosphorus | +176.1% |
| Contains more IronIron | +20% |
| Contains more ZincZinc | +352.9% |
| Contains less SodiumSodium | -88.2% |
| Contains more SeleniumSelenium | +3080% |
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 B1Vitamin B1 | +1386.5% |
| Contains more Vitamin B2Vitamin B2 | +199% |
| Contains more Vitamin B3Vitamin B3 | +133.1% |
| Contains more Vitamin B6Vitamin B6 | +200% |
| Contains more Vitamin B12Vitamin B12 | +90.9% |
| Contains more FolateFolate | +1600% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +825.9% |
| Contains more WaterWater | +23.5% |
~equal in
Protein
~24.85g
~equal in
Fats
~19.02g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -66.3% |
| Contains more Poly. FatPolyunsaturated fat | +941.5% |
| Contains more Mono. FatMonounsaturated fat | +109.6% |
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 Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.925mg | 0.085mg | 93% |
| Vitamin B1 | 1.1mg | 0.074mg | 86% |
| Vitamin B12 | 4.2µg | 2.2µg | 83% |
| Vitamin B6 | 1.5mg | 0.5mg | 77% |
| Polyunsaturated fat | 9.332g | 0.896g | 56% |
| Selenium | 1µg | 31.8µg | 56% |
| Vitamin B2 | 0.9mg | 0.301mg | 46% |
| Zinc | 1.4mg | 6.34mg | 45% |
| Vitamin B3 | 12mg | 5.149mg | 43% |
| Phosphorus | 450mg | 163mg | 41% |
| Cholesterol | 0mg | 78mg | 26% |
| Saturated fat | 2.849g | 8.443g | 25% |
| Folate | 102µg | 6µg | 24% |
| Fiber | 6.1g | 0g | 24% |
| Vitamin E | 3.45mg | 23% | |
| Sodium | 490mg | 58mg | 19% |
| Choline | 82mg | 15% | |
| Monounsaturated fat | 4.376g | 9.171g | 12% |
| Potassium | 600mg | 279mg | 9% |
| Calcium | 95mg | 12mg | 8% |
| Iron | 2mg | 2.4mg | 5% |
| Protein | 23g | 24.85g | 4% |
| Carbs | 9g | 0g | 3% |
| Fats | 18g | 19.02g | 2% |
| Vitamin K | 0µg | 1.6µg | 1% |
| Calories | 290kcal | 271kcal | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Vitamin D | 0IU | 6IU | 1% |
| Net carbs | 2.9g | 0g | N/A |
| Magnesium | 23mg | 23mg | 0% |
| Sugar | 0.8g | 0g | N/A |
| Tryptophan | 0.278mg | 0% | |
| Threonine | 1.171mg | 0% | |
| Isoleucine | 1.157mg | 0% | |
| Leucine | 2.142mg | 0% | |
| Lysine | 2.38mg | 0% | |
| Methionine | 0.672mg | 0% | |
| Phenylalanine | 0.997mg | 0% | |
| Valine | 1.242mg | 0% | |
| Histidine | 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 |
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| Low Glycemic Index diet | Equal | |
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
136%
45%
Minerals Daily Need Coverage Score
78%
59%
Comparison summary
Which food is lower in Sugar?
Steak is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Steak contains less Sodium (difference - 432mg)
Which food is cheaper?
Steak is cheaper (difference - $0.1)
Which food is lower in Cholesterol?
Fillet is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated fat?
Fillet is lower in Saturated fat (difference - 5.594g)
Which food is richer in vitamins?
Fillet is relatively richer in vitamins
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.