Oatmeal vs. Steak — In-Depth Nutrition Comparison
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Significant differences between oatmeal and steak
- Oatmeal has more iron and vitamin B1; however, steak is richer in vitamin B12, zinc, selenium, vitamin B6, vitamin B3, and phosphorus.
- Steak covers your daily vitamin B12 needs 92% more than oatmeal.
- Steak has 4 times less vitamin B1 than oatmeal. Oatmeal has 0.26mg of vitamin B1, while steak has 0.074mg.
- Oatmeal contains less saturated fat.
- Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of steak is 0.
Specific food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.
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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 | +13% |
| Contains more CalciumCalcium | +566.7% |
| Contains more IronIron | +148.3% |
| Contains less SodiumSodium | -15.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more PotassiumPotassium | +357.4% |
| Contains more CopperCopper | +28.8% |
| Contains more ZincZinc | +922.6% |
| Contains more PhosphorusPhosphorus | +111.7% |
| Contains more SeleniumSelenium | +536% |
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 AVitamin A | +1757.1% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +251.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +633.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +40% |
| Contains more Vitamin B3Vitamin B3 | +70.2% |
| Contains more Vitamin B6Vitamin B6 | +72.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +300% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 2.2µg | 92% |
| Zinc | 0.62mg | 6.34mg | 52% |
| Selenium | 5µg | 31.8µg | 49% |
| Iron | 5.96mg | 2.4mg | 45% |
| Protein | 2.37g | 24.85g | 45% |
| Saturated fat | 0.226g | 8.443g | 37% |
| Fats | 1.36g | 19.02g | 27% |
| Cholesterol | 0mg | 78mg | 26% |
| Manganese | 0.558mg | 24% | |
| Monounsaturated fat | 0.391g | 9.171g | 22% |
| Vitamin B6 | 0.29mg | 0.5mg | 16% |
| Vitamin B1 | 0.26mg | 0.074mg | 16% |
| Vitamin A | 130µg | 7µg | 14% |
| Vitamin B3 | 3.025mg | 5.149mg | 13% |
| Phosphorus | 77mg | 163mg | 12% |
| Folate | 44µg | 6µg | 10% |
| Calories | 68kcal | 271kcal | 10% |
| Vitamin B2 | 0.215mg | 0.301mg | 7% |
| Fiber | 1.7g | 0g | 7% |
| Calcium | 80mg | 12mg | 7% |
| Potassium | 61mg | 279mg | 6% |
| Vitamin B5 | 0.317mg | 6% | |
| Carbs | 11.67g | 0g | 4% |
| Starch | 10.37g | 4% | |
| Polyunsaturated fat | 0.426g | 0.896g | 3% |
| Copper | 0.066mg | 0.085mg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Magnesium | 26mg | 23mg | 1% |
| Vitamin K | 0.4µg | 1.6µg | 1% |
| Vitamin D | 0IU | 6IU | 1% |
| Choline | 4.7mg | 1% | |
| Net carbs | 9.97g | 0g | N/A |
| Sugar | 0.46g | 0g | N/A |
| Sodium | 49mg | 58mg | 0% |
| Vitamin E | 0.07mg | 0% | |
| Trans fat | 0.003g | N/A | |
| Tryptophan | 0.04mg | 0.278mg | 0% |
| Threonine | 0.083mg | 1.171mg | 0% |
| Isoleucine | 0.105mg | 1.157mg | 0% |
| Leucine | 0.2mg | 2.142mg | 0% |
| Lysine | 0.135mg | 2.38mg | 0% |
| Methionine | 0.04mg | 0.672mg | 0% |
| Phenylalanine | 0.13mg | 0.997mg | 0% |
| Valine | 0.151mg | 1.242mg | 0% |
| Histidine | 0.057mg | 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 CarbsCarbs | +∞% |
| Contains more WaterWater | +51.2% |
| Contains more ProteinProtein | +948.5% |
| Contains more FatsFats | +1298.5% |
~equal in
Other
~0.54g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.3% |
| Contains more Mono. FatMonounsaturated fat | +2245.5% |
| Contains more Poly. FatPolyunsaturated fat | +110.3% |
