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Grouse vs. Steak — In-Depth Nutrition Comparison

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Significant differences between grouse and steak

  • Grouse has more vitamin B6, vitamin B3, vitamin B12, and phosphorus; however, steak is richer in zinc, iron, and monounsaturated fat.
  • Grouse covers your daily vitamin B6 needs 60% more than steak.
  • Steak has 2 times less vitamin B3 than grouse. Grouse has 11.6mg of vitamin B3, while steak has 5.149mg.
  • Grouse contains less cholesterol.

Specific food types used in this comparison are Ruffed Grouse, breast meat, skinless, raw and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Grouse 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Grouse
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 1.5% 27% 22% 19% 14% 98% 6.5% 2.1% 0%
Steak
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more MagnesiumMagnesium +39.1%
Contains more PotassiumPotassium +11.5%
Contains more PhosphorusPhosphorus +40.5%
Contains less SodiumSodium -13.8%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +140%
Contains more IronIron +313.8%
Contains more CopperCopper +46.6%
Contains more ZincZinc +1143.1%

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.
Grouse
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1.7% 15% 0% 11% 65% 218% 0% 294% 363% 0% 0% 0%
Steak
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +125.3%
Contains more Vitamin B6Vitamin B6 +155%
Contains more Vitamin B12Vitamin B12 +31.8%
Contains more Vitamin AVitamin A +40%
Contains more Vitamin B1Vitamin B1 +76.2%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.301mg
~equal in Vitamin B5 ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Grouse Steak DV% diff.
Vitamin B6 1.275mg 0.5mg 60%
Selenium 31.8µg 58%
Zinc 0.51mg 6.34mg 53%
Vitamin B3 11.6mg 5.149mg 40%
Saturated fat 0.13g 8.443g 38%
Vitamin B12 2.9µg 2.2µg 29%
Fats 0.88g 19.02g 28%
Monounsaturated fat 0.042g 9.171g 23%
Iron 0.58mg 2.4mg 23%
Cholesterol 40mg 78mg 13%
Phosphorus 229mg 163mg 9%
Calories 112kcal 271kcal 8%
Vitamin E 0.73mg 5%
Polyunsaturated fat 0.132g 0.896g 5%
Copper 0.058mg 0.085mg 3%
Vitamin B1 0.042mg 0.074mg 3%
Vitamin B2 0.28mg 0.301mg 2%
Protein 25.94g 24.85g 2%
Folate 6µg 2%
Magnesium 32mg 23mg 2%
Vitamin D 0.1µg 1%
Manganese 0.016mg 1%
Potassium 311mg 279mg 1%
Calcium 5mg 12mg 1%
Vitamin K 1.6µg 1%
Vitamin D 6IU 1%
Sodium 50mg 58mg 0%
Vitamin A 5µg 7µg 0%
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 0.003g 0.001g N/A
Omega-3 - DHA 0.009g 0.001g N/A
Omega-3 - ALA 0.008g N/A
Omega-3 - DPA 0.008g 0.013g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.071g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grouse
2
26% 73%
Protein: 25.94 g
Fats: 0.88 g
Carbs: 0 g
Water: 72.93 g
Other: 0.25 g
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more WaterWater +31.2%
Contains more FatsFats +2061.4%
Contains more OtherOther +116%
~equal in Protein ~24.85g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grouse
1
43% 14% 43%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.042 g
Polyunsaturated fat: Poly. Fat 0.132 g
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +21735.7%
Contains more Poly. FatPolyunsaturated fat +578.8%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Grouse - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172831/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.