Hamburger vs. Steak — In-Depth Nutrition Comparison
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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.
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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 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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
45%
Minerals Daily Need Coverage Score
42%
59%
Comparison summary
Which food is lower in Sugar?
Steak is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Steak contains less Sodium (difference - 356mg)
Which food is lower in glycemic index?
Steak is lower in glycemic index (difference - 66)
Which food is lower in Cholesterol?
Hamburger is lower in Cholesterol (difference - 31mg)
Which food is lower in Saturated fat?
Hamburger is lower in Saturated fat (difference - 3.347g)
Which food is cheaper?
Hamburger is cheaper (difference - $2.4)
Which food is richer in minerals?
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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?
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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.