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Meat vs. Steak — In-Depth Nutrition Comparison

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How are Meat and Steak different?

  • Meat is richer in Vitamin B1, Vitamin B6, Phosphorus, Vitamin B3, Selenium, and Vitamin B2, while Steak is higher in Vitamin B12, Zinc, and Iron.
  • Meat covers your daily need of Vitamin B1 73% more than Steak.
  • Meat contains 2 times more Phosphorus than Steak. Meat contains 267mg of Phosphorus, while Steak contains 163mg.
  • Meat is lower in Saturated Fat.

Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled types were used in this article.

Infographic

Meat 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.
Meat
Meat
7
:
3
Steak
Steak
Contains more Magnesium +26.1%
Contains more Phosphorus +63.8%
Contains more Potassium +50.9%
Contains more Copper +30.6%
Contains more Selenium +20.1%
Contains more Calcium +100%
Contains more Iron +108.7%
Contains more Zinc +162%
Equal in Sodium - 58
Meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 44% 21% 115% 38% 8% 66% 37% 2% 209%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Contains more Magnesium +26.1%
Contains more Phosphorus +63.8%
Contains more Potassium +50.9%
Contains more Copper +30.6%
Contains more Selenium +20.1%
Contains more Calcium +100%
Contains more Iron +108.7%
Contains more Zinc +162%
Equal in Sodium - 58

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.
Meat
Meat
7
:
4
Steak
Steak
Contains more Vitamin D +100%
Contains more Vitamin B1 +1183.8%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B3 +44.3%
Contains more Vitamin B6 +47.8%
Contains more Vitamin A +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +286%
Contains more Vitamin K +∞%
Meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 6% 0% 238% 90% 140% 61% 171% 0% 72% 0%
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Contains more Vitamin D +100%
Contains more Vitamin B1 +1183.8%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B3 +44.3%
Contains more Vitamin B6 +47.8%
Contains more Vitamin A +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +286%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Meat
Meat
3
:
1
Steak
Steak
Contains more Water +24.9%
Contains more Other +61.1%
Contains more Fats +441.9%
Equal in Protein - 24.85
Meat
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more Water +24.9%
Contains more Other +61.1%
Contains more Fats +441.9%
Equal in Protein - 24.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Meat
Meat
1
:
2
Steak
Steak
Contains less Saturated Fat -85.8%
Contains more Monounsaturated Fat +587.5%
Contains more Polyunsaturated fat +77.1%
Meat
39% 44% 17%
Saturated Fat: 1.198 g
Monounsaturated Fat: 1.334 g
Polyunsaturated fat: 0.506 g
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Contains less Saturated Fat -85.8%
Contains more Monounsaturated Fat +587.5%
Contains more Polyunsaturated fat +77.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Meat Steak
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Meat Steak Opinion
Protein 26.17g 24.85g Meat
Fats 3.51g 19.02g Steak
Calories 143kcal 271kcal Steak
Calcium 6mg 12mg Steak
Iron 1.15mg 2.4mg Steak
Magnesium 29mg 23mg Meat
Phosphorus 267mg 163mg Meat
Potassium 421mg 279mg Meat
Sodium 57mg 58mg Meat
Zinc 2.42mg 6.34mg Steak
Copper 0.111mg 0.085mg Meat
Manganese 0.013mg Meat
Selenium 38.2µg 31.8µg Meat
Vitamin A 0IU 25IU Steak
Vitamin A RAE 0µg 7µg Steak
Vitamin E 0.08mg Meat
Vitamin D 10IU 6IU Meat
Vitamin D 0.2µg 0.1µg Meat
Vitamin B1 0.95mg 0.074mg Meat
Vitamin B2 0.387mg 0.301mg Meat
Vitamin B3 7.432mg 5.149mg Meat
Vitamin B5 1.012mg Meat
Vitamin B6 0.739mg 0.5mg Meat
Folate 0µg 6µg Steak
Vitamin B12 0.57µg 2.2µg Steak
Vitamin K 0µg 1.6µg Steak
Tryptophan 0.275mg 0.278mg Steak
Threonine 1.175mg 1.171mg Meat
Isoleucine 1.288mg 1.157mg Meat
Leucine 2.229mg 2.142mg Meat
Lysine 2.427mg 2.38mg Meat
Methionine 0.721mg 0.672mg Meat
Phenylalanine 1.1mg 0.997mg Meat
Valine 1.367mg 1.242mg Meat
Histidine 1.13mg 0.931mg Meat
Cholesterol 73mg 78mg Meat
Trans Fat 0.033g Steak
Saturated Fat 1.198g 8.443g Meat
Omega-3 - DHA 0g 0.001g Steak
Omega-3 - EPA 0g 0.001g Steak
Omega-3 - DPA 0g 0.013g Steak
Monounsaturated Fat 1.334g 9.171g Steak
Polyunsaturated fat 0.506g 0.896g Steak
Omega-6 - Eicosadienoic acid 0.013g Meat
Omega-6 - Linoleic acid 0.411g Meat
Omega-3 - ALA 0.013g Meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Meat Steak
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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
65%
Meat
49%
Steak
Minerals Daily Need Coverage Score
54%
Meat
59%
Steak

Comparison summary

Which food contains less Sodium?
Meat
Meat contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Meat
Meat is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Meat
Meat is lower in Saturated Fat (difference - 7.245g)
Which food is cheaper?
Meat
Meat is cheaper (difference - $1.9)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.