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Pea raw vs. Steak — In-Depth Nutrition Comparison

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Differences between pea raw and steak

  • Pea raw has more vitamin C, fiber, and vitamin K, while steak has more vitamin B12, selenium, zinc, vitamin B6, and vitamin B3.
  • Steak's daily need coverage for vitamin B12 is 92% higher.
  • The amount of saturated fat in pea raw is lower.
  • Steak has a lower glycemic index. The glycemic index of steak is 0, while the glycemic index of pea raw is 54.

The food types used in this comparison are Peas, green, raw and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Pea raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Steak
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more MagnesiumMagnesium +43.5%
Contains more CalciumCalcium +108.3%
Contains more CopperCopper +107.1%
Contains less SodiumSodium -91.4%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +14.3%
Contains more IronIron +63.3%
Contains more ZincZinc +411.3%
Contains more PhosphorusPhosphorus +50.9%
Contains more SeleniumSelenium +1666.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Steak
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +442.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +259.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +1450%
Contains more FolateFolate +983.3%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +128%
Contains more Vitamin B3Vitamin B3 +146.4%
Contains more Vitamin B6Vitamin B6 +195.9%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +41.9%
Contains more OtherOther +61.1%
Contains more ProteinProtein +358.5%
Contains more FatsFats +4655%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +26102.9%
Contains more Poly. FatPolyunsaturated fat +379.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pea raw Steak DV% diff.
Vitamin B12 0µg 2.2µg 92%
Selenium 1.8µg 31.8µg 55%
Zinc 1.24mg 6.34mg 46%
Vitamin C 40mg 0mg 44%
Protein 5.42g 24.85g 39%
Saturated fat 0.071g 8.443g 38%
Fats 0.4g 19.02g 29%
Cholesterol 0mg 78mg 26%
Vitamin B6 0.169mg 0.5mg 25%
Monounsaturated fat 0.035g 9.171g 23%
Fiber 5.7g 0g 23%
Vitamin K 24.8µg 1.6µg 19%
Vitamin B3 2.09mg 5.149mg 19%
Manganese 0.41mg 18%
Vitamin B1 0.266mg 0.074mg 16%
Folate 65µg 6µg 15%
Vitamin B2 0.132mg 0.301mg 13%
Iron 1.47mg 2.4mg 12%
Calories 81kcal 271kcal 10%
Copper 0.176mg 0.085mg 10%
Phosphorus 108mg 163mg 8%
Polyunsaturated fat 0.187g 0.896g 5%
Choline 28.4mg 5%
Carbs 14.45g 0g 5%
Vitamin A 38µg 7µg 3%
Sodium 5mg 58mg 2%
Vitamin B5 0.104mg 2%
Magnesium 33mg 23mg 2%
Vitamin E 0.13mg 1%
Vitamin D 0µg 0.1µg 1%
Potassium 244mg 279mg 1%
Calcium 25mg 12mg 1%
Vitamin D 0IU 6IU 1%
Net carbs 8.75g 0g N/A
Sugar 5.67g 0g N/A
Tryptophan 0.037mg 0.278mg 0%
Threonine 0.203mg 1.171mg 0%
Isoleucine 0.195mg 1.157mg 0%
Leucine 0.323mg 2.142mg 0%
Lysine 0.317mg 2.38mg 0%
Methionine 0.082mg 0.672mg 0%
Phenylalanine 0.2mg 0.997mg 0%
Valine 0.235mg 1.242mg 0%
Histidine 0.107mg 0.931mg 0%
Fructose 0.39g 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

Which food is preferable for your diet?

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

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
35%
Pea raw
45%
Steak
Minerals Daily Need Coverage Score
31%
Pea raw
59%
Steak

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 5.67g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 54)
Which food is lower in Cholesterol?
Pea raw
Pea raw is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 53mg)
Which food is lower in Saturated fat?
Pea raw
Pea raw is lower in Saturated fat (difference - 8.372g)
Which food is cheaper?
Pea raw
Pea raw is cheaper (difference - $2.1)
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

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.