Groat vs. Steak — In-Depth Nutrition Comparison
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A recap on differences between groat and steak
- Groat is higher in copper, magnesium, fiber, and phosphorus, yet steak is higher in vitamin B12, selenium, zinc, and vitamin B6.
- Groat covers your daily copper needs 113% more than steak.
- The amount of saturated fat in groat is lower.
- The glycemic index of steak is lower.
Food varieties used in this article are Buckwheat and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.
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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 MagnesiumMagnesium | +904.3% |
| Contains more CalciumCalcium | +50% |
| Contains more PotassiumPotassium | +64.9% |
| Contains more CopperCopper | +1194.1% |
| Contains more PhosphorusPhosphorus | +112.9% |
| Contains less SodiumSodium | -98.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more ZincZinc | +164.2% |
| Contains more SeleniumSelenium | +283.1% |
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 B1Vitamin B1 | +36.5% |
| Contains more Vitamin B2Vitamin B2 | +41.2% |
| Contains more Vitamin B3Vitamin B3 | +36.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +400% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B6Vitamin B6 | +138.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.1mg | 0.085mg | 113% |
| Vitamin B12 | 0µg | 2.2µg | 92% |
| Manganese | 1.3mg | 57% | |
| Magnesium | 231mg | 23mg | 50% |
| Selenium | 8.3µg | 31.8µg | 43% |
| Fiber | 10g | 0g | 40% |
| Zinc | 2.4mg | 6.34mg | 36% |
| Saturated fat | 0.741g | 8.443g | 35% |
| Cholesterol | 0mg | 78mg | 26% |
| Phosphorus | 347mg | 163mg | 26% |
| Vitamin B5 | 1.233mg | 25% | |
| Carbs | 71.5g | 0g | 24% |
| Fats | 3.4g | 19.02g | 24% |
| Protein | 13.25g | 24.85g | 23% |
| Vitamin B6 | 0.21mg | 0.5mg | 22% |
| Monounsaturated fat | 1.04g | 9.171g | 20% |
| Vitamin B3 | 7.02mg | 5.149mg | 12% |
| Vitamin B2 | 0.425mg | 0.301mg | 10% |
| Folate | 30µg | 6µg | 6% |
| Potassium | 460mg | 279mg | 5% |
| Calories | 343kcal | 271kcal | 4% |
| Iron | 2.2mg | 2.4mg | 3% |
| Vitamin B1 | 0.101mg | 0.074mg | 2% |
| Sodium | 1mg | 58mg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Vitamin K | 1.6µg | 1% | |
| Calcium | 18mg | 12mg | 1% |
| Vitamin D | 0IU | 6IU | 1% |
| Polyunsaturated fat | 1.039g | 0.896g | 1% |
| Net carbs | 61.5g | 0g | N/A |
| Tryptophan | 0.192mg | 0.278mg | 0% |
| Threonine | 0.506mg | 1.171mg | 0% |
| Isoleucine | 0.498mg | 1.157mg | 0% |
| Leucine | 0.832mg | 2.142mg | 0% |
| Lysine | 0.672mg | 2.38mg | 0% |
| Methionine | 0.172mg | 0.672mg | 0% |
| Phenylalanine | 0.52mg | 0.997mg | 0% |
| Valine | 0.678mg | 1.242mg | 0% |
| Histidine | 0.309mg | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +288.9% |
| Contains more ProteinProtein | +87.5% |
| Contains more FatsFats | +459.4% |
| Contains more WaterWater | +470.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91.2% |
| Contains more Poly. FatPolyunsaturated fat | +16% |
| Contains more Mono. FatMonounsaturated fat | +781.8% |
