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Spread vs. Steak — In-Depth Nutrition Comparison

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Significant differences between spread and steak

  • The amount of zinc, vitamin B12, selenium, vitamin B6, vitamin B3, iron, phosphorus, and vitamin B2 in steak is higher than in spread.
  • Steak covers your daily zinc needs 48% more than spread.
  • Steak has 17 times less sodium than spread. Spread has 1013mg of sodium, while steak has 58mg.

Specific food types used in this comparison are Sandwich spread, pork, beef and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Spread 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.
Spread
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Steak
7
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 CopperCopper +52.9%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +187.5%
Contains more PotassiumPotassium +153.6%
Contains more IronIron +203.8%
Contains more ZincZinc +521.6%
Contains more PhosphorusPhosphorus +176.3%
Contains less SodiumSodium -94.3%
Contains more SeleniumSelenium +227.8%
~equal in Calcium ~12mg

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.
Spread
6
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
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 AVitamin A +271.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +500%
Contains more Vitamin B1Vitamin B1 +132.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +124.6%
Contains more Vitamin B3Vitamin B3 +197.6%
Contains more Vitamin B6Vitamin B6 +316.7%
Contains more Vitamin B12Vitamin B12 +96.4%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~1.6µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 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 OtherOther +414.8%
Contains more ProteinProtein +224.4%
~equal in Fats ~19.02g
~equal in Water ~55.59g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Steak
1
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 -29.2%
Contains more Poly. FatPolyunsaturated fat +186.3%
Contains more Mono. FatMonounsaturated fat +20.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spread Steak DV% diff.
Zinc 1.02mg 6.34mg 48%
Vitamin B12 1.12µg 2.2µg 45%
Sodium 1013mg 58mg 42%
Selenium 9.7µg 31.8µg 40%
Protein 7.66g 24.85g 34%
Vitamin B6 0.12mg 0.5mg 29%
Vitamin B3 1.73mg 5.149mg 21%
Iron 0.79mg 2.4mg 20%
Phosphorus 59mg 163mg 15%
Vitamin B2 0.134mg 0.301mg 13%
Cholesterol 38mg 78mg 13%
Vitamin E 1.74mg 12%
Choline 62.3mg 11%
Saturated fat 5.977g 8.443g 11%
Polyunsaturated fat 2.565g 0.896g 11%
Vitamin B5 0.43mg 9%
Vitamin B1 0.172mg 0.074mg 8%
Potassium 110mg 279mg 5%
Copper 0.13mg 0.085mg 5%
Magnesium 8mg 23mg 4%
Monounsaturated fat 7.584g 9.171g 4%
Carbs 11.94g 0g 4%
Vitamin D 0.6µg 0.1µg 3%
Fats 17.34g 19.02g 3%
Calories 235kcal 271kcal 2%
Vitamin D 22IU 6IU 2%
Vitamin A 26µg 7µg 2%
Manganese 0.026mg 1%
Folate 2µg 6µg 1%
Fiber 0.2g 0g 1%
Net carbs 11.74g 0g N/A
Calcium 12mg 12mg 0%
Vitamin K 1.6µg 1.6µg 0%
Tryptophan 0.082mg 0.278mg 0%
Threonine 0.334mg 1.171mg 0%
Isoleucine 0.334mg 1.157mg 0%
Leucine 0.6mg 2.142mg 0%
Lysine 0.663mg 2.38mg 0%
Methionine 0.196mg 0.672mg 0%
Phenylalanine 0.301mg 0.997mg 0%
Valine 0.356mg 1.242mg 0%
Histidine 0.279mg 0.931mg 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
Spread Steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
30%
Spread
45%
Steak
Minerals Daily Need Coverage Score
33%
Spread
59%
Steak

Comparison summary

Which food is richer in minerals?
Steak
Steak is relatively richer in minerals
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 955mg)
Which food is lower in Cholesterol?
Spread
Spread is lower in Cholesterol (difference - 40mg)
Which food is lower in Saturated fat?
Spread
Spread is lower in Saturated fat (difference - 2.466g)
Which food is cheaper?
Spread
Spread is cheaper (difference - $2.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.