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Ground meat vs Steak - In-Depth Nutrition Comparison

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Important differences between Ground meat and Steak

  • Ground meat has more Vitamin B12, however Steak has more Selenium, Vitamin B6, Vitamin B2 and Vitamin B3.
  • Steak's daily need coverage for Selenium is 23% more.
  • Ground meat has 3 times more Calcium than Steak. Ground meat has 33mg of Calcium, while Steak has 12mg.
  • Ground meat is lower in Saturated Fat.

The food varieties used in the comparison are Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

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Ground meat 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
:
6
Steak
Contains more Calcium +175%
Contains more Potassium +15.8%
Contains more Magnesium +35.3%
Contains less Sodium -20.5%
Equal in Iron - 2.4
Equal in Copper - 0.085
Equal in Zinc - 6.34
Equal in Phosphorus - 163
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 86% 10% 22% 13% 27% 160% 72% 10%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 90% 4% 25% 17% 29% 173% 70% 8%
Contains more Calcium +175%
Contains more Potassium +15.8%
Contains more Magnesium +35.3%
Contains less Sodium -20.5%
Equal in Iron - 2.4
Equal in Copper - 0.085
Equal in Zinc - 6.34
Equal in Phosphorus - 163

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
:
6
Steak
Contains more Vitamin B12 +13.2%
Contains more Vitamin K +81.3%
Contains more Folate +16.7%
Contains more Vitamin A +177.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +45.1%
Contains more Vitamin B2 +76%
Contains more Vitamin B3 +27.9%
Contains more Vitamin B6 +60.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 3% 0% 13% 40% 76% 31% 72% 312% 8% 6%
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 B12 +13.2%
Contains more Vitamin K +81.3%
Contains more Folate +16.7%
Contains more Vitamin A +177.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +45.1%
Contains more Vitamin B2 +76%
Contains more Vitamin B3 +27.9%
Contains more Vitamin B6 +60.8%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
46
Ground meat
49
Steak
Mineral Summary Score
49
Ground meat
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 the food
Protein
143%
Ground meat
149%
Steak
Carbohydrates
0%
Ground meat
0%
Steak
Fats
71%
Ground meat
88%
Steak

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Ground meat Steak
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 10mg)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Ground meat
Ground meat is lower in Saturated Fat (difference - 2.37g)
Which food is cheaper?
Ground meat
Ground meat is cheaper (difference - $0.4)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Ground meat Steak Opinion
Calories 241 271 Steak
Protein 23.87 24.85 Steak
Fats 15.37 19.02 Steak
Vitamin C 0 0
Carbs 0 0
Cholesterol 88 78 Steak
Vitamin D 2 6 Steak
Iron 2.27 2.4 Steak
Calcium 33 12 Ground meat
Potassium 241 279 Steak
Magnesium 17 23 Steak
Sugars 0 0
Fiber 0 0
Copper 0.079 0.085 Steak
Zinc 5.84 6.34 Steak
Starch
Phosphorus 166 163 Ground meat
Sodium 73 58 Steak
Vitamin A 9 25 Steak
Vitamin E 0.12 Ground meat
Vitamin D 0 0.1 Steak
Vitamin B1 0.051 0.074 Steak
Vitamin B2 0.171 0.301 Steak
Vitamin B3 4.026 5.149 Steak
Vitamin B5 0.512 Ground meat
Vitamin B6 0.311 0.5 Steak
Vitamin B12 2.49 2.2 Ground meat
Vitamin K 2.9 1.6 Ground meat
Folate 7 6 Ground meat
Trans Fat 1.173 Steak
Saturated Fat 6.073 8.443 Ground meat
Monounsaturated Fat 7.322 9.171 Steak
Polyunsaturated fat 0.408 0.896 Steak
Tryptophan 0.121 0.278 Steak
Threonine 0.923 1.171 Steak
Isoleucine 1.055 1.157 Steak
Leucine 1.861 2.142 Steak
Lysine 1.976 2.38 Steak
Methionine 0.614 0.672 Steak
Phenylalanine 0.931 0.997 Steak
Valine 1.172 1.242 Steak
Histidine 0.775 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 of the foods presented on this page can be found below.

  1. Ground meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.