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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.

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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 Potassium +50.9%
Contains more Magnesium +26.1%
Contains more Copper +30.6%
Contains more Phosphorus +63.8%
Contains more Iron +108.7%
Contains more Calcium +100%
Contains more Zinc +162%
Equal in Sodium - 58
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 44% 2% 38% 21% 37% 66% 115% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 90% 4% 25% 17% 29% 173% 70% 8%
Contains more Potassium +50.9%
Contains more Magnesium +26.1%
Contains more Copper +30.6%
Contains more Phosphorus +63.8%
Contains more Iron +108.7%
Contains more Calcium +100%
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 Vitamin B12 +286%
Contains more Vitamin K +∞%
Contains more Folate +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 6% 238% 90% 140% 61% 171% 72% 0% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 3% 19% 70% 97% 0% 116% 275% 4% 5%
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 Vitamin B12 +286%
Contains more Vitamin K +∞%
Contains more Folate +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
157%
Meat
149%
Steak
Carbohydrates
0%
Meat
0%
Steak
Fats
16%
Meat
88%
Steak

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Meat Steak
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Meat Steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Cholesterol?
Meat
Meat is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Meat
Meat contains less Sodium (difference - 1mg)
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 Sugars?
?
The foods are relatively equal in Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Meat Steak Opinion
Calories 143 271 Steak
Protein 26.17 24.85 Meat
Fats 3.51 19.02 Steak
Vitamin C 0 0
Carbs 0 0
Cholesterol 73 78 Meat
Vitamin D 10 6 Meat
Iron 1.15 2.4 Steak
Calcium 6 12 Steak
Potassium 421 279 Meat
Magnesium 29 23 Meat
Sugars 0 0
Fiber 0 0
Copper 0.111 0.085 Meat
Zinc 2.42 6.34 Steak
Starch
Phosphorus 267 163 Meat
Sodium 57 58 Meat
Vitamin A 0 25 Steak
Vitamin E 0.08 Meat
Vitamin D 0.2 0.1 Meat
Vitamin B1 0.95 0.074 Meat
Vitamin B2 0.387 0.301 Meat
Vitamin B3 7.432 5.149 Meat
Vitamin B5 1.012 Meat
Vitamin B6 0.739 0.5 Meat
Vitamin B12 0.57 2.2 Steak
Vitamin K 0 1.6 Steak
Folate 0 6 Steak
Trans Fat 0.033 Steak
Saturated Fat 1.198 8.443 Meat
Monounsaturated Fat 1.334 9.171 Steak
Polyunsaturated fat 0.506 0.896 Steak
Tryptophan 0.275 0.278 Steak
Threonine 1.175 1.171 Meat
Isoleucine 1.288 1.157 Meat
Leucine 2.229 2.142 Meat
Lysine 2.427 2.38 Meat
Methionine 0.721 0.672 Meat
Phenylalanine 1.1 0.997 Meat
Valine 1.367 1.242 Meat
Histidine 1.13 0.931 Meat
Fructose

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 of 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.