Roast beef vs. Steak — In-Depth Nutrition Comparison

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Significant differences between roast beef and steak

Roast beef has more phosphorus and potassium; however, steak is richer in selenium, zinc, vitamin B2, vitamin B12, and monounsaturated fat.
Steak covers your daily saturated fat needs 36% more than roast beef.
Steak has 15 times less sodium than roast beef. Roast beef has 853mg of sodium, while steak has 58mg.

Specific food types used in this comparison are Roast beef, deli style, prepackaged, sliced 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.

Roast beef

Steak

Contains more PotassiumPotassium	+131.9%
Contains more PhosphorusPhosphorus	+48.5%
Contains more ManganeseManganese	+∞%

Contains more MagnesiumMagnesium	+15%
Contains more CalciumCalcium	+140%
Contains more IronIron	+17.1%
Contains more ZincZinc	+98.1%
Contains less SodiumSodium	-93.2%
Contains more SeleniumSelenium	+116.3%

~equal in Copper ~0.085mg

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.

Roast beef

Steak

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin AVitamin A	+133.3%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+72.1%
Contains more Vitamin B2Vitamin B2	+41.3%
Contains more FolateFolate	+20%

~equal in Vitamin C ~0mg

~equal in Vitamin B3 ~5.149mg

~equal in Vitamin B6 ~0.5mg

~equal in Vitamin B12 ~2.2µg

~equal in Vitamin K ~1.6µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	853mg	58mg	35%
Saturated fat	1.318g	8.443g	32%
Selenium	14.7µg	31.8µg	31%
Zinc	3.2mg	6.34mg	29%
Fats	3.69g	19.02g	24%
Monounsaturated fat	1.521g	9.171g	19%
Protein	18.62g	24.85g	12%
Potassium	647mg	279mg	11%
Phosphorus	242mg	163mg	11%
Vitamin B5	0.566mg		11%
Cholesterol	51mg	78mg	9%
Calories	115kcal	271kcal	8%
Choline	43.9mg		8%
Vitamin B12	2.04µg	2.2µg	7%
Vitamin B2	0.213mg	0.301mg	7%
Iron	2.05mg	2.4mg	4%
Polyunsaturated fat	0.27g	0.896g	4%
Vitamin B3	5.581mg	5.149mg	3%
Vitamin B1	0.043mg	0.074mg	3%
Vitamin B6	0.46mg	0.5mg	3%
Vitamin E	0.49mg		3%
Manganese	0.015mg		1%
Vitamin D	0µg	0.1µg	1%
Calcium	5mg	12mg	1%
Magnesium	20mg	23mg	1%
Vitamin D	1IU	6IU	1%
Carbs	0.64g	0g	0%
Net carbs	0.64g	0g	N/A
Sugar	0.29g	0g	N/A
Copper	0.086mg	0.085mg	0%
Vitamin A	3µg	7µg	0%
Vitamin K	1.6µg	1.6µg	0%
Folate	5µg	6µg	0%
Trans fat	0.148g		N/A
Tryptophan		0.278mg	0%
Threonine		1.171mg	0%
Isoleucine		1.157mg	0%
Leucine		2.142mg	0%
Lysine		2.38mg	0%
Methionine		0.672mg	0%
Phenylalanine		0.997mg	0%
Valine		1.242mg	0%
Histidine		0.931mg	0%
Omega-3 - EPA	0.007g	0.001g	N/A
Omega-3 - DHA	0.001g	0.001g	N/A
Omega-3 - ALA	0.017g		N/A
Omega-3 - DPA	0.012g	0.013g	N/A
Omega-6 - Gamma-linoleic acid	0.001g		N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.011g		N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A
Omega-6 - Linoleic acid	0.14g		N/A