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  6. Porterhouse steak vs. Fillet

Porterhouse steak vs. Fillet — In-Depth Nutrition Comparison

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Summary of differences between porterhouse steak and fillet

  • Porterhouse steak has more selenium and zinc; however, fillet is higher in copper, vitamin B6, vitamin B12, vitamin B1, vitamin B2, vitamin B3, phosphorus, and fiber.
  • Fillet covers your daily need for copper, 88% more than porterhouse steak.
  • Porterhouse steak has 20 times more selenium than fillet. While porterhouse steak has 19.6µg of selenium, fillet has only 1µg.

These are the specific foods used in this comparison Beef, short loin, porterhouse steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Vegetarian fillets.

Infographic

Porterhouse steak vs Fillet 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 16% 2.1% 26% 110% 43% 124% 83% 8.5% 2% 107%
Fillet
Fillet
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 29% 53% 75% 308% 38% 193% 64% 0% 5.5%
Contains more IronIron +47%
Contains more ZincZinc +225.7%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1860%
Contains more CalciumCalcium +1257.1%
Contains more PotassiumPotassium +100.7%
Contains more CopperCopper +611.5%
Contains more PhosphorusPhosphorus +133.2%
~equal in Magnesium ~23mg

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 0% 0% 3.6% 0% 25% 53% 79% 19% 84% 273% 0% 5.3% 50%
Fillet
Fillet
7
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% 0% 69% 0% 275% 208% 225% 0% 346% 525% 0% 77% 45%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more CholineCholine +11.3%
Contains more Vitamin EVitamin E +1816.7%
Contains more Vitamin B1Vitamin B1 +1011.1%
Contains more Vitamin B2Vitamin B2 +294.7%
Contains more Vitamin B3Vitamin B3 +185%
Contains more Vitamin B6Vitamin B6 +311%
Contains more Vitamin B12Vitamin B12 +92.7%
Contains more FolateFolate +1357.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Porterhouse steak Fillet DV% diff.
Copper 0.13mg 0.925mg 88%
Vitamin B6 0.365mg 1.5mg 87%
Vitamin B12 2.18µg 4.2µg 84%
Vitamin B1 0.099mg 1.1mg 83%
Polyunsaturated fat 0.69g 9.332g 58%
Vitamin B2 0.228mg 0.9mg 52%
Vitamin B3 4.21mg 12mg 49%
Phosphorus 193mg 450mg 37%
Selenium 19.6µg 1µg 34%
Zinc 4.56mg 1.4mg 29%
Fiber 0g 6.1g 24%
Folate 7µg 102µg 24%
Vitamin E 0.18mg 3.45mg 22%
Cholesterol 67mg 0mg 22%
Saturated fat 7.271g 2.849g 20%
Sodium 65mg 490mg 18%
Iron 2.94mg 2mg 12%
Monounsaturated fat 8.65g 4.376g 11%
Potassium 299mg 600mg 9%
Calcium 7mg 95mg 9%
Vitamin B5 0.314mg 6%
Carbs 0g 9g 3%
Choline 91.3mg 82mg 2%
Protein 23.96g 23g 2%
Fats 19.27g 18g 2%
Calories 276kcal 290kcal 1%
Manganese 0.015mg 1%
Net carbs 0g 2.9g N/A
Magnesium 22mg 23mg 0%
Sugar 0g 0.8g N/A
Tryptophan 0.259mg 0%
Threonine 1.104mg 0%
Isoleucine 1.228mg 0%
Leucine 2.105mg 0%
Lysine 2.233mg 0%
Methionine 0.676mg 0%
Phenylalanine 1.033mg 0%
Valine 1.288mg 0%
Histidine 0.775mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 19% 55% 2%
Protein: 23.96 g
Fats: 19.27 g
Carbs: 0 g
Water: 54.66 g
Other: 2.11 g
Fillet
Fillet
2
23% 18% 9% 45% 5%
Protein: 23 g
Fats: 18 g
Carbs: 9 g
Water: 45 g
Other: 5 g
Contains more WaterWater +21.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +137%
~equal in Protein ~23g
~equal in Fats ~18g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 52% 4%
Saturated fat: Sat. Fat 7.271 g
Monounsaturated fat: Mono. Fat 8.65 g
Polyunsaturated fat: Poly. Fat 0.69 g
Fillet
Fillet
2
17% 26% 56%
Saturated fat: Sat. Fat 2.849 g
Monounsaturated fat: Mono. Fat 4.376 g
Polyunsaturated fat: Poly. Fat 9.332 g
Contains more Mono. FatMonounsaturated fat +97.7%
Contains less Sat. FatSaturated fat -60.8%
Contains more Poly. FatPolyunsaturated fat +1252.5%

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. Porterhouse steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169459/nutrients
  2. Fillet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169068/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.