Hamburger vs. Steak — In-Depth Nutrition Comparison
Compare
What are the differences between hamburgers and steak?
- Hamburgers are higher in folate, vitamin B1, calcium, and iron, yet steak is higher in vitamin B12, zinc, and vitamin B6.
- Steak's daily need coverage for vitamin B12 is 32% more.
- Hamburgers have 9 times more folate than steak. While hamburgers have 56µg of folate, steak has only 6µg.
- The amount of sodium in steak is lower.
- The glycemic index of steak is lower.
We used Fast foods, hamburger; double, regular, patty; plain and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled types in this article.
Infographic
Infographic link
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 | +750% |
| Contains more IronIron | +20% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +15% |
| Contains more PotassiumPotassium | +23.5% |
| Contains more ZincZinc | +120.9% |
| Contains more PhosphorusPhosphorus | +19.9% |
| Contains less SodiumSodium | -86% |
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 | +193.2% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +833.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +20.4% |
| Contains more Vitamin B6Vitamin B6 | +146.3% |
| Contains more Vitamin B12Vitamin B12 | +52.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 31.8µg | 58% | |
| Zinc | 2.87mg | 6.34mg | 32% |
| Vitamin B12 | 1.44µg | 2.2µg | 32% |
| Vitamin B6 | 0.203mg | 0.5mg | 23% |
| Protein | 17.08g | 24.85g | 16% |
| Saturated fat | 5.096g | 8.443g | 15% |
| Sodium | 414mg | 58mg | 15% |
| Folate | 56µg | 6µg | 13% |
| Vitamin B1 | 0.217mg | 0.074mg | 12% |
| Cholesterol | 47mg | 78mg | 10% |
| Manganese | 0.217mg | 9% | |
| Calcium | 102mg | 12mg | 9% |
| Monounsaturated fat | 5.495g | 9.171g | 9% |
| Carbs | 24.1g | 0g | 8% |
| Fats | 14.36g | 19.02g | 7% |
| Iron | 2.88mg | 2.4mg | 6% |
| Vitamin B5 | 0.31mg | 6% | |
| Vitamin B2 | 0.25mg | 0.301mg | 4% |
| Fiber | 0.9g | 0g | 4% |
| Phosphorus | 136mg | 163mg | 4% |
| Polyunsaturated fat | 0.38g | 0.896g | 3% |
| Fructose | 2.03g | 3% | |
| Potassium | 226mg | 279mg | 2% |
| Vitamin K | 1.6µg | 1% | |
| Calories | 295kcal | 271kcal | 1% |
| Vitamin B3 | 5.365mg | 5.149mg | 1% |
| Vitamin D | 0.1µg | 1% | |
| Copper | 0.091mg | 0.085mg | 1% |
| Magnesium | 20mg | 23mg | 1% |
| Vitamin D | 6IU | 1% | |
| Vitamin A | 0µg | 7µg | 1% |
| Net carbs | 23.2g | 0g | N/A |
| Sugar | 4.15g | 0g | N/A |
| Trans fat | 0.814g | N/A | |
| Tryptophan | 0.206mg | 0.278mg | 0% |
| Threonine | 0.666mg | 1.171mg | 0% |
| Isoleucine | 0.716mg | 1.157mg | 0% |
| Leucine | 1.319mg | 2.142mg | 0% |
| Lysine | 1.226mg | 2.38mg | 0% |
| Methionine | 0.37mg | 0.672mg | 0% |
| Phenylalanine | 0.677mg | 0.997mg | 0% |
| Valine | 0.823mg | 1.242mg | 0% |
| Histidine | 0.505mg | 0.931mg | 0% |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - DHA | 0.001g | N/A | |
| Omega-3 - DPA | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +231.5% |
| Contains more ProteinProtein | +45.5% |
| Contains more FatsFats | +32.5% |
| Contains more WaterWater | +30.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -39.6% |
| Contains more Mono. FatMonounsaturated fat | +66.9% |
| Contains more Poly. FatPolyunsaturated fat | +135.8% |
