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Roast beef vs. T bone steak — In-Depth Nutrition Comparison

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How are Roast beef and T bone steak different?

  • Roast beef is higher in Potassium, Vitamin B12, and Vitamin B5, however, T bone steak is richer in Selenium, Vitamin B6, Iron, and Zinc.
  • Daily need coverage for Sodium from Roast beef is 34% higher.
  • Roast beef contains 2 times more Potassium than T bone steak. While Roast beef contains 647mg of Potassium, T bone steak contains only 280mg.
  • T bone steak has less Sodium.

Roast beef, deli style, prepackaged, sliced and Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled are the varieties used in this article.

Infographic

Roast beef vs T bone steak infographic
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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 Phosphorus +15.2%
Contains more Potassium +131.1%
Contains more Manganese +275%
Contains more Calcium +280%
Contains more Iron +74.1%
Contains less Sodium -92%
Contains more Zinc +46.6%
Contains more Selenium +106.8%
Equal in Magnesium - 20
Equal in Copper - 0.079
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 77% 15% 104% 58% 112% 88% 29% 2% 81%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 134% 15% 90% 25% 9% 128% 27% 1% 166%
Contains more Phosphorus +15.2%
Contains more Potassium +131.1%
Contains more Manganese +275%
Contains more Calcium +280%
Contains more Iron +74.1%
Contains less Sodium -92%
Contains more Zinc +46.6%
Contains more Selenium +106.8%
Equal in Magnesium - 20
Equal in Copper - 0.079

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 A +120%
Contains more Vitamin E +250%
Contains more Vitamin B5 +84.4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +32.6%
Contains more Vitamin B2 +26.8%
Contains more Vitamin B3 +12.7%
Contains more Vitamin B6 +64.8%
Contains more Folate +40%
Contains more Choline +50.6%
Equal in Vitamin B12 - 1.89
Equal in Vitamin K - 1.5
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 10% 0% 0% 11% 50% 105% 34% 107% 4% 256% 24% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 3% 3% 0% 15% 63% 118% 19% 175% 6% 237% 37% 4%
Contains more Vitamin A +120%
Contains more Vitamin E +250%
Contains more Vitamin B5 +84.4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +32.6%
Contains more Vitamin B2 +26.8%
Contains more Vitamin B3 +12.7%
Contains more Vitamin B6 +64.8%
Contains more Folate +40%
Contains more Choline +50.6%
Equal in Vitamin B12 - 1.89
Equal in Vitamin K - 1.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Water +21.7%
Contains more Other +282.8%
Contains more Protein +47.6%
Contains more Fats +199.5%
19% 4% 74% 3%
Protein: 18.62 g
Fats: 3.69 g
Carbs: 0.64 g
Water: 73.72 g
Other: 3.33 g
27% 11% 61%
Protein: 27.48 g
Fats: 11.05 g
Carbs: 0 g
Water: 60.6 g
Other: 0.87 g
Contains more Carbs +∞%
Contains more Water +21.7%
Contains more Other +282.8%
Contains more Protein +47.6%
Contains more Fats +199.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -71.3%
Contains more Monounsaturated Fat +239.2%
Contains more Polyunsaturated fat +115.9%
42% 49% 9%
Saturated Fat: 1.318 g
Monounsaturated Fat: 1.521 g
Polyunsaturated fat: 0.27 g
44% 50% 6%
Saturated Fat: 4.6 g
Monounsaturated Fat: 5.159 g
Polyunsaturated fat: 0.583 g
Contains less Saturated Fat -71.3%
Contains more Monounsaturated Fat +239.2%
Contains more Polyunsaturated fat +115.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roast beef T bone steak Opinion
Net carbs 0.64g 0g Roast beef
Protein 18.62g 27.48g T bone steak
Fats 3.69g 11.05g T bone steak
Carbs 0.64g 0g Roast beef
Calories 115kcal 217kcal T bone steak
Sugar 0.29g 0g T bone steak
Calcium 5mg 19mg T bone steak
Iron 2.05mg 3.57mg T bone steak
Magnesium 20mg 20mg
Phosphorus 242mg 210mg Roast beef
Potassium 647mg 280mg Roast beef
Sodium 853mg 68mg T bone steak
Zinc 3.2mg 4.69mg T bone steak
Copper 0.086mg 0.079mg Roast beef
Manganese 0.015mg 0.004mg Roast beef
Selenium 14.7µg 30.4µg T bone steak
Vitamin A 11IU 5IU Roast beef
Vitamin A RAE 3µg 1µg Roast beef
Vitamin E 0.49mg 0.14mg Roast beef
Vitamin D 1IU 3IU T bone steak
Vitamin D 0µg 0.1µg T bone steak
Vitamin B1 0.043mg 0.057mg T bone steak
Vitamin B2 0.213mg 0.27mg T bone steak
Vitamin B3 5.581mg 6.292mg T bone steak
Vitamin B5 0.566mg 0.307mg Roast beef
Vitamin B6 0.46mg 0.758mg T bone steak
Folate 5µg 7µg T bone steak
Vitamin B12 2.04µg 1.89µg Roast beef
Choline 43.9mg 66.1mg T bone steak
Vitamin K 1.6µg 1.5µg Roast beef
Tryptophan 0.325mg T bone steak
Threonine 1.349mg T bone steak
Isoleucine 1.343mg T bone steak
Leucine 2.46mg T bone steak
Lysine 2.74mg T bone steak
Methionine 0.762mg T bone steak
Phenylalanine 1.143mg T bone steak
Valine 1.421mg T bone steak
Histidine 1.05mg T bone steak
Cholesterol 51mg 81mg Roast beef
Trans Fat 0.148g 0.595g Roast beef
Saturated Fat 1.318g 4.6g Roast beef
Omega-3 - DHA 0.001g 0g Roast beef
Omega-3 - EPA 0.007g 0.002g Roast beef
Omega-3 - DPA 0.012g 0.013g T bone steak
Monounsaturated Fat 1.521g 5.159g T bone steak
Polyunsaturated fat 0.27g 0.583g T bone steak
Omega-6 - Eicosadienoic acid 0.002g 0.002g
Omega-6 - Linoleic acid 0.14g 0.373g T bone steak
Omega-6 - Gamma-linoleic acid 0.001g Roast beef
Omega-3 - ALA 0.017g 0.02g T bone steak
Omega-6 - Dihomo-gamma-linoleic acid 0.011g 0.019g T bone steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roast beef T bone steak
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
46%
Roast beef
52%
T bone steak
Minerals Daily Need Coverage Score
56%
Roast beef
60%
T bone steak

Comparison summary

Which food is lower in Sugar?
T bone steak
T bone steak is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
T bone steak
T bone steak contains less Sodium (difference - 785mg)
Which food is lower in Cholesterol?
Roast beef
Roast beef is lower in Cholesterol (difference - 30mg)
Which food is lower in Saturated Fat?
Roast beef
Roast beef is lower in Saturated Fat (difference - 3.282g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Roast beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174570/nutrients
  2. T bone steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168620/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.