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Steak vs. American cheese — In-Depth Nutrition Comparison

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Significant differences between steak and American cheese

  • Steak has more zinc, vitamin B6, vitamin B3, vitamin B12, iron, and selenium; however, American cheese is richer in calcium and phosphorus.
  • American cheese covers your daily calcium needs 103% more than steak.
  • American cheese has 68 times less vitamin B3 than steak. Steak has 5.149mg of vitamin B3, while American cheese has 0.076mg.
  • Steak contains less saturated fat.
  • American cheese has a higher glycemic index. The glycemic index of American cheese is 27, while the glycemic index of steak is 0.

Specific food types used in this comparison are Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Steak vs American cheese 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.
Steak
Steak
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more PotassiumPotassium +111.4%
Contains more IronIron +281%
Contains more CopperCopper +84.8%
Contains more ZincZinc +154.6%
Contains less SodiumSodium -96.5%
Contains more SeleniumSelenium +57.4%
Contains more MagnesiumMagnesium +13%
Contains more CalciumCalcium +8608.3%
Contains more PhosphorusPhosphorus +293.3%

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.
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%
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin B1Vitamin B1 +393.3%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin B3Vitamin B3 +6675%
Contains more Vitamin B6Vitamin B6 +825.9%
Contains more Vitamin B12Vitamin B12 +46.7%
Contains more Vitamin AVitamin A +3471.4%
Contains more Vitamin DVitamin D +500%
Contains more Vitamin KVitamin K +62.5%
Contains more FolateFolate +33.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Steak American cheese DV% diff.
Calcium 12mg 1045mg 103%
Sodium 58mg 1671mg 70%
Phosphorus 163mg 641mg 68%
Saturated fat 8.443g 18.057g 44%
Zinc 6.34mg 2.49mg 35%
Vitamin B6 0.5mg 0.054mg 34%
Vitamin B3 5.149mg 0.076mg 32%
Vitamin B12 2.2µg 1.5µg 29%
Vitamin A 7µg 250µg 27%
Iron 2.4mg 0.63mg 22%
Selenium 31.8µg 20.2µg 21%
Fats 19.02g 31.79g 20%
Protein 24.85g 18.13g 13%
Vitamin B5 0.403mg 8%
Choline 36.2mg 7%
Cholesterol 78mg 100mg 7%
Vitamin B2 0.301mg 0.234mg 5%
Vitamin B1 0.074mg 0.015mg 5%
Calories 271kcal 371kcal 5%
Vitamin E 0.8mg 5%
Copper 0.085mg 0.046mg 4%
Potassium 279mg 132mg 4%
Vitamin D 0.1µg 0.6µg 3%
Polyunsaturated fat 0.896g 1.286g 3%
Manganese 0.041mg 2%
Vitamin D 6IU 23IU 2%
Monounsaturated fat 9.171g 8.236g 2%
Magnesium 23mg 26mg 1%
Vitamin K 1.6µg 2.6µg 1%
Folate 6µg 8µg 1%
Carbs 0g 3.7g 1%
Net carbs 0g 3.7g N/A
Sugar 0g 2.26g N/A
Trans fat 1.144g N/A
Tryptophan 0.278mg 0.232mg 0%
Threonine 1.171mg 0.772mg 0%
Isoleucine 1.157mg 0.938mg 0%
Leucine 2.142mg 1.716mg 0%
Lysine 2.38mg 1.516mg 0%
Methionine 0.672mg 0.475mg 0%
Phenylalanine 0.997mg 0.939mg 0%
Valine 1.242mg 1.187mg 0%
Histidine 0.931mg 0.546mg 0%
Omega-3 - EPA 0.001g 0.012g N/A
Omega-3 - DHA 0.001g 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.013g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more ProteinProtein +37.1%
Contains more WaterWater +40.3%
Contains more FatsFats +67.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1153.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -53.2%
Contains more Mono. FatMonounsaturated fat +11.4%
Contains more Poly. FatPolyunsaturated fat +43.5%

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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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.