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  6. Steak vs. Bagel

Steak vs. Bagel — In-Depth Nutrition Comparison

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A recap on differences between Steak and Bagel

  • Steak is higher in Vitamin B12, Zinc, Vitamin B6, and Vitamin B3, yet Bagel is higher in Vitamin B1, Folate, and Fiber.
  • Steak covers your daily Vitamin B12 needs 92% more than Bagel.

Food varieties used in this article are Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Bagels, wheat.

Infographic

Steak vs Bagel 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.
Steak
Steak
5
:
5
Bagel
Bagel
Contains more Phosphorus +14.8%
Contains more Potassium +69.1%
Contains less Sodium -86.8%
Contains more Zinc +476.4%
Contains more Selenium +10.8%
Contains more Calcium +66.7%
Contains more Iron +15%
Contains more Magnesium +121.7%
Contains more Copper +105.9%
Equal in Selenium - 28.7
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Bagel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 104% 37% 61% 15% 58% 30% 59% 187% 157%
Contains more Phosphorus +14.8%
Contains more Potassium +69.1%
Contains less Sodium -86.8%
Contains more Zinc +476.4%
Contains more Selenium +10.8%
Contains more Calcium +66.7%
Contains more Iron +15%
Contains more Magnesium +121.7%
Contains more Copper +105.9%
Equal in Selenium - 28.7

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
7
:
4
Bagel
Bagel
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +44%
Contains more Vitamin B3 +52.8%
Contains more Vitamin B6 +240.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +444.6%
Contains more Folate +1166.7%
Equal in Vitamin K - 1.5
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Bagel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 0% 101% 49% 64% 23% 34% 57% 0% 4%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +44%
Contains more Vitamin B3 +52.8%
Contains more Vitamin B6 +240.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +444.6%
Contains more Folate +1166.7%
Equal in Vitamin K - 1.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
3
:
2
Bagel
Bagel
Contains more Protein +143.6%
Contains more Fats +1143.1%
Contains more Water +48%
Contains more Carbs +∞%
Contains more Other +238.9%
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Bagel
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
Contains more Protein +143.6%
Contains more Fats +1143.1%
Contains more Water +48%
Contains more Carbs +∞%
Contains more Other +238.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
1
:
2
Bagel
Bagel
Contains more Monounsaturated Fat +3062.4%
Contains less Saturated Fat -100%
Equal in Polyunsaturated fat - 0.936
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Bagel
24% 76%
Saturated Fat: 0 g
Monounsaturated Fat: 0.29 g
Polyunsaturated fat: 0.936 g
Contains more Monounsaturated Fat +3062.4%
Contains less Saturated Fat -100%
Equal in Polyunsaturated fat - 0.936

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Bagel Opinion
Net carbs 0g 44.79g Bagel
Protein 24.85g 10.2g Steak
Fats 19.02g 1.53g Steak
Carbs 0g 48.89g Bagel
Calories 271kcal 250kcal Steak
Sugar 0g 6.12g Steak
Fiber 0g 4.1g Bagel
Calcium 12mg 20mg Bagel
Iron 2.4mg 2.76mg Bagel
Magnesium 23mg 51mg Bagel
Phosphorus 163mg 142mg Steak
Potassium 279mg 165mg Steak
Sodium 58mg 439mg Steak
Zinc 6.34mg 1.1mg Steak
Copper 0.085mg 0.175mg Bagel
Manganese 1.43mg Bagel
Selenium 31.8µg 28.7µg Steak
Vitamin A 25IU 0IU Steak
Vitamin A RAE 7µg 0µg Steak
Vitamin E 0.32mg Bagel
Vitamin D 6IU 0IU Steak
Vitamin D 0.1µg 0µg Steak
Vitamin B1 0.074mg 0.403mg Bagel
Vitamin B2 0.301mg 0.209mg Steak
Vitamin B3 5.149mg 3.37mg Steak
Vitamin B5 0.375mg Bagel
Vitamin B6 0.5mg 0.147mg Steak
Folate 6µg 76µg Bagel
Vitamin B12 2.2µg 0µg Steak
Vitamin K 1.6µg 1.5µg Steak
Tryptophan 0.278mg Steak
Threonine 1.171mg Steak
Isoleucine 1.157mg Steak
Leucine 2.142mg Steak
Lysine 2.38mg Steak
Methionine 0.672mg Steak
Phenylalanine 0.997mg Steak
Valine 1.242mg Steak
Histidine 0.931mg Steak
Cholesterol 78mg 0mg Bagel
Saturated Fat 8.443g 0g Bagel
Omega-3 - DHA 0.001g 0g Steak
Omega-3 - EPA 0.001g 0g Steak
Omega-3 - DPA 0.013g 0g Steak
Monounsaturated Fat 9.171g 0.29g Steak
Polyunsaturated fat 0.896g 0.936g Bagel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Bagel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
49%
Steak
28%
Bagel
Minerals Daily Need Coverage Score
59%
Steak
71%
Bagel

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 6.12g)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 381mg)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 69)
Which food is lower in Cholesterol?
Bagel
Bagel is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Bagel
Bagel is lower in Saturated Fat (difference - 8.443g)
Which food is cheaper?
Bagel
Bagel is cheaper (difference - $2.4)
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/nutrients
  2. Bagel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167533/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.