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  6. Oat vs. Steak

Oat vs. Steak — In-Depth Nutrition Comparison

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A recap on differences between Oat and Steak

  • Oat is higher in Copper, Vitamin B1, Phosphorus, Fiber, Magnesium, and Iron, yet Steak is higher in Vitamin B12, Vitamin B6, and Vitamin B3.
  • Steak covers your daily Vitamin B12 needs 92% more than Oat.
  • The amount of Saturated Fat in Oat is lower.

Food varieties used in this article are Oats and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Oat vs Steak infographic
Infographic link

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.
Oat
Oat
8
:
2
Steak
Steak
Contains more Calcium +350%
Contains more Iron +96.7%
Contains more Magnesium +669.6%
Contains more Phosphorus +220.9%
Contains more Potassium +53.8%
Contains less Sodium -96.6%
Contains more Copper +636.5%
Contains more Zinc +59.7%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Contains more Calcium +350%
Contains more Iron +96.7%
Contains more Magnesium +669.6%
Contains more Phosphorus +220.9%
Contains more Potassium +53.8%
Contains less Sodium -96.6%
Contains more Copper +636.5%
Contains more Zinc +59.7%

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.
Oat
Oat
3
:
7
Steak
Steak
Contains more Vitamin B1 +931.1%
Contains more Folate +833.3%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +116.5%
Contains more Vitamin B3 +435.8%
Contains more Vitamin B6 +320.2%
Contains more Vitamin B12 +∞%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 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 B1 +931.1%
Contains more Folate +833.3%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +116.5%
Contains more Vitamin B3 +435.8%
Contains more Vitamin B6 +320.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
2
:
3
Steak
Steak
Contains more Carbs +∞%
Contains more Other +218.5%
Contains more Protein +47.1%
Contains more Fats +175.7%
Contains more Water +576.3%
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 Carbs +∞%
Contains more Other +218.5%
Contains more Protein +47.1%
Contains more Fats +175.7%
Contains more Water +576.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Steak
Steak
Contains less Saturated Fat -85.6%
Contains more Polyunsaturated fat +182.9%
Contains more Monounsaturated Fat +321.1%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Contains less Saturated Fat -85.6%
Contains more Polyunsaturated fat +182.9%
Contains more Monounsaturated Fat +321.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Steak Opinion
Net carbs 55.67g 0g Oat
Protein 16.89g 24.85g Steak
Fats 6.9g 19.02g Steak
Carbs 66.27g 0g Oat
Calories 389kcal 271kcal Oat
Fiber 10.6g 0g Oat
Calcium 54mg 12mg Oat
Iron 4.72mg 2.4mg Oat
Magnesium 177mg 23mg Oat
Phosphorus 523mg 163mg Oat
Potassium 429mg 279mg Oat
Sodium 2mg 58mg Oat
Zinc 3.97mg 6.34mg Steak
Copper 0.626mg 0.085mg Oat
Manganese 4.916mg Oat
Selenium 31.8µg Steak
Vitamin A 0IU 25IU Steak
Vitamin A RAE 0µg 7µg Steak
Vitamin D 0IU 6IU Steak
Vitamin D 0µg 0.1µg Steak
Vitamin B1 0.763mg 0.074mg Oat
Vitamin B2 0.139mg 0.301mg Steak
Vitamin B3 0.961mg 5.149mg Steak
Vitamin B5 1.349mg Oat
Vitamin B6 0.119mg 0.5mg Steak
Folate 56µg 6µg Oat
Vitamin B12 0µg 2.2µg Steak
Vitamin K 1.6µg Steak
Tryptophan 0.234mg 0.278mg Steak
Threonine 0.575mg 1.171mg Steak
Isoleucine 0.694mg 1.157mg Steak
Leucine 1.284mg 2.142mg Steak
Lysine 0.701mg 2.38mg Steak
Methionine 0.312mg 0.672mg Steak
Phenylalanine 0.895mg 0.997mg Steak
Valine 0.937mg 1.242mg Steak
Histidine 0.405mg 0.931mg Steak
Cholesterol 0mg 78mg Oat
Saturated Fat 1.217g 8.443g Oat
Omega-3 - DHA 0.001g Steak
Omega-3 - EPA 0.001g Steak
Omega-3 - DPA 0.013g Steak
Monounsaturated Fat 2.178g 9.171g Steak
Polyunsaturated fat 2.535g 0.896g Oat

Which food is preferable for your diet?

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

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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
33%
Oat
49%
Steak
Minerals Daily Need Coverage Score
154%
Oat
59%
Steak

Comparison summary

Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
Steak
Steak is relatively richer in vitamins
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 56mg)
Which food is lower in Cholesterol?
Oat
Oat is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 7.226g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.8)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.