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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.

Infographic

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

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

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

All nutrients comparison - raw data values

Nutrient Ground meat Steak Opinion
Net carbs 0g 0g
Protein 23.87g 24.85g Steak
Fats 15.37g 19.02g Steak
Carbs 0g 0g
Calories 241kcal 271kcal Steak
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 33mg 12mg Ground meat
Iron 2.27mg 2.4mg Steak
Magnesium 17mg 23mg Steak
Phosphorus 166mg 163mg Ground meat
Potassium 241mg 279mg Steak
Sodium 73mg 58mg Steak
Zinc 5.84mg 6.34mg Steak
Copper 0.079mg 0.085mg Steak
Vitamin A 9IU 25IU Steak
Vitamin E 0.12mg mg Ground meat
Vitamin D 2IU 6IU Steak
Vitamin D 0µg 0.1µg Steak
Vitamin C 0mg 0mg
Vitamin B1 0.051mg 0.074mg Steak
Vitamin B2 0.171mg 0.301mg Steak
Vitamin B3 4.026mg 5.149mg Steak
Vitamin B5 0.512mg mg Ground meat
Vitamin B6 0.311mg 0.5mg Steak
Folate 7µg 6µg Ground meat
Vitamin B12 2.49µg 2.2µg Ground meat
Vitamin K 2.9µg 1.6µg Ground meat
Tryptophan 0.121mg 0.278mg Steak
Threonine 0.923mg 1.171mg Steak
Isoleucine 1.055mg 1.157mg Steak
Leucine 1.861mg 2.142mg Steak
Lysine 1.976mg 2.38mg Steak
Methionine 0.614mg 0.672mg Steak
Phenylalanine 0.931mg 0.997mg Steak
Valine 1.172mg 1.242mg Steak
Histidine 0.775mg 0.931mg Steak
Cholesterol 88mg 78mg Steak
Trans Fat 1.173g g Steak
Saturated Fat 6.073g 8.443g Ground meat
Monounsaturated Fat 7.322g 9.171g Steak
Polyunsaturated fat 0.408g 0.896g Steak

Which food is preferable for your diet?

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

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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
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 food.
Protein
143%
Ground meat
149%
Steak
Carbohydrates
0%
Ground meat
0%
Steak
Fats
71%
Ground meat
88%
Steak

Comparison summary

Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 15mg)
Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 10mg)
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 Sugar?
?
The foods are relatively equal in Sugar (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 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.
Which food is richer in vitamins?
?
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

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. 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.