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 from 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 E Vitamin 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% |
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% |
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 Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 410kcal | 271kcal |
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| Protein | 33.2g | 24.85g |
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| Fats | 25.6g | 19.02g |
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| Net carbs | 9.2g | 0g |
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| Carbs | 11g | 0g |
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| Cholesterol | 48mg | 78mg |
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| Vitamin D | 11IU | 6IU |
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| Magnesium | 51mg | 23mg |
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| Calcium | 20mg | 12mg |
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| Potassium | 597mg | 279mg |
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| Iron | 5.42mg | 2.4mg |
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| Sugar | 9g | 0g |
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| Fiber | 1.8g | 0g |
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| Copper | 0.227mg | 0.085mg |
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| Zinc | 8.11mg | 6.34mg |
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| Phosphorus | 407mg | 163mg |
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| Sodium | 2081mg | 58mg |
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| Vitamin A | 0IU | 25IU |
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| Vitamin A RAE | 0µg | 7µg |
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| Vitamin E | 0.49mg |
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| Vitamin D | 0.3µg | 0.1µg |
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| Manganese | 0.111mg |
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| Selenium | 10.7µg | 31.8µg |
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| Vitamin B1 | 0.154mg | 0.074mg |
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| Vitamin B2 | 0.142mg | 0.301mg |
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| Vitamin B3 | 1.732mg | 5.149mg |
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| Vitamin B5 | 0.163mg |
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| Vitamin B6 | 0.179mg | 0.5mg |
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| Vitamin B12 | 0.99µg | 2.2µg |
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| Vitamin K | 2.3µg | 1.6µg |
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| Folate | 134µg | 6µg |
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| Choline | 109.1mg |
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| Saturated Fat | 10.85g | 8.443g |
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| Monounsaturated Fat | 11.305g | 9.171g |
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| Polyunsaturated fat | 1.011g | 0.896g |
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| Tryptophan | 0.278mg |
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| Threonine | 1.171mg |
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| Isoleucine | 1.157mg |
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| Leucine | 2.142mg |
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| Lysine | 2.38mg |
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| Methionine | 0.672mg |
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| Phenylalanine | 0.997mg |
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| Valine | 1.242mg |
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| Histidine | 0.931mg |
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| Omega-3 - EPA | 0g | 0.001g |
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| Omega-3 - DHA | 0g | 0.001g |
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| Omega-3 - DPA | 0g | 0.013g |
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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 | Equal | |
People also compare
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
36%
45%
Minerals Daily Need Coverage Score
111%
59%
Comparison summary
Which food is lower in Sugar?
Steak is lower in Sugar (difference - 9g)
Which food contains less Sodium?
Steak contains less Sodium (difference - 2023mg)
Which food is lower in Saturated Fat?
Steak is lower in Saturated Fat (difference - 2.407g)
Which food is cheaper?
Steak is cheaper (difference - $1.6)
Which food is lower in Cholesterol?
Jerky is lower in Cholesterol (difference - 30mg)
Which food is richer in minerals?
Jerky is relatively richer in minerals
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
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.