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  6. Spread vs. Steak

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
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
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
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
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

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
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
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
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
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%

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.