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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Meat
5
:
3
Steak
Contains more Magnesium +26.1%
Contains more Phosphorus +63.8%
Contains more Potassium +50.9%
Contains more Copper +30.6%
Contains more Calcium +100%
Contains more Iron +108.7%
Contains more Zinc +162%
Equal in Sodium - 58
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 44% 21% 115% 38% 8% 66% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 90% 17% 70% 25% 8% 173% 29%
Contains more Magnesium +26.1%
Contains more Phosphorus +63.8%
Contains more Potassium +50.9%
Contains more Copper +30.6%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Meat
7
:
4
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 +∞%
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%
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 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Net carbs 0g 0g
Protein 26.17g 24.85g Meat
Fats 3.51g 19.02g Steak
Carbs 0g 0g
Calories 143kcal 271kcal Steak
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
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
Vitamin A 0IU 25IU Steak
Vitamin E 0.08mg mg Meat
Vitamin D 10IU 6IU Meat
Vitamin D 0.2µg 0.1µg Meat
Vitamin C 0mg 0mg
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 mg 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 g Steak
Saturated Fat 1.198g 8.443g Meat
Monounsaturated Fat 1.334g 9.171g Steak
Polyunsaturated fat 0.506g 0.896g Steak

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
65
Meat
49
Steak
Mineral Summary Score
41
Meat
52
Steak

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
157%
Meat
149%
Steak
Carbohydrates
0%
Meat
0%
Steak
Fats
16%
Meat
88%
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.