Jerky vs. Steak — In-Depth Nutrition Comparison
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How are jerky and steak different?
- Jerky is higher in iron, phosphorus, folate, zinc, and copper; however, steak is richer in vitamin B12, selenium, vitamin B6, and vitamin B3.
- Daily need coverage for sodium for jerky is 88% higher.
- Jerky contains 22 times more folate than steak. While jerky contains 134µg of folate, steak contains only 6µg.
- Steak has less sodium.
Snacks, beef jerky, chopped, and formed and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled are the varieties used 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 MagnesiumMagnesium | +121.7% |
| Contains more CalciumCalcium | +66.7% |
| Contains more PotassiumPotassium | +114% |
| Contains more IronIron | +125.8% |
| Contains more CopperCopper | +167.1% |
| Contains more ZincZinc | +27.9% |
| Contains more PhosphorusPhosphorus | +149.7% |
| Contains more ManganeseManganese | +∞% |
| Contains less SodiumSodium | -97.2% |
| Contains more SeleniumSelenium | +197.2% |
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 EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +200% |
| Contains more Vitamin B1Vitamin B1 | +108.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +43.8% |
| Contains more FolateFolate | +2133.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +112% |
| Contains more Vitamin B3Vitamin B3 | +197.3% |
| Contains more Vitamin B6Vitamin B6 | +179.3% |
| Contains more Vitamin B12Vitamin B12 | +122.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 2081mg | 58mg | 88% |
| Vitamin B12 | 0.99µg | 2.2µg | 50% |
| Selenium | 10.7µg | 31.8µg | 38% |
| Iron | 5.42mg | 2.4mg | 38% |
| Phosphorus | 407mg | 163mg | 35% |
| Folate | 134µg | 6µg | 32% |
| Vitamin B6 | 0.179mg | 0.5mg | 25% |
| Vitamin B3 | 1.732mg | 5.149mg | 21% |
| Choline | 109.1mg | 20% | |
| Protein | 33.2g | 24.85g | 17% |
| Copper | 0.227mg | 0.085mg | 16% |
| Zinc | 8.11mg | 6.34mg | 16% |
| Vitamin B2 | 0.142mg | 0.301mg | 12% |
| Saturated fat | 10.85g | 8.443g | 11% |
| Fats | 25.6g | 19.02g | 10% |
| Cholesterol | 48mg | 78mg | 10% |
| Potassium | 597mg | 279mg | 9% |
| Vitamin B1 | 0.154mg | 0.074mg | 7% |
| Calories | 410kcal | 271kcal | 7% |
| Magnesium | 51mg | 23mg | 7% |
| Fiber | 1.8g | 0g | 7% |
| Monounsaturated fat | 11.305g | 9.171g | 5% |
| Manganese | 0.111mg | 5% | |
| Carbs | 11g | 0g | 4% |
| Vitamin E | 0.49mg | 3% | |
| Vitamin B5 | 0.163mg | 3% | |
| Vitamin D | 11IU | 6IU | 1% |
| Polyunsaturated fat | 1.011g | 0.896g | 1% |
| Vitamin D | 0.3µg | 0.1µg | 1% |
| Vitamin K | 2.3µg | 1.6µg | 1% |
| Calcium | 20mg | 12mg | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Net carbs | 9.2g | 0g | N/A |
| Sugar | 9g | 0g | N/A |
| 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 | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - DPA | 0g | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +33.6% |
| Contains more FatsFats | +34.6% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +1166.7% |
| Contains more WaterWater | +138% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +23.3% |
| Contains more Poly. FatPolyunsaturated fat | +12.8% |
| Contains less Sat. FatSaturated fat | -22.2% |
