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Steak vs Beef - In-Depth Nutrition Comparison

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A recap on differences between Steak and Beef

  • Steak is higher in Selenium, Vitamin B2, Vitamin B6 and Monounsaturated Fat, yet Beef is higher in Vitamin B12.
  • Steak covers your daily Selenium needs 19% more than Beef.
  • Steak contains 2 times more Vitamin B2 than Beef. While Steak contains 0.301mg of Vitamin B2, Beef contains only 0.176mg.
  • The amount of Saturated Fat in Beef is lower.

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 Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled.

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Steak vs Beef 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Steak
3
:
4
Beef
Contains less Sodium -19.4%
Contains more Calcium +50%
Contains more Potassium +14%
Contains more Phosphorus +21.5%
Equal in Iron - 2.6
Equal in Magnesium - 21
Equal in Copper - 0.085
Equal in Zinc - 6.31
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 90% 4% 25% 17% 29% 173% 70% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 98% 6% 29% 15% 29% 173% 85% 10%
Contains less Sodium -19.4%
Contains more Calcium +50%
Contains more Potassium +14%
Contains more Phosphorus +21.5%
Equal in Iron - 2.6
Equal in Magnesium - 21
Equal in Copper - 0.085
Equal in Zinc - 6.31

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Steak
6
:
5
Beef
Contains more Vitamin A +177.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +60.9%
Contains more Vitamin B2 +71%
Contains more Vitamin B6 +30.9%
Contains more Vitamin K +33.3%
Contains more Vitamin B12 +20%
Contains more Folate +50%
Equal in Vitamin B3 - 5.378
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 3% 19% 70% 97% 0% 116% 275% 4% 5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 3% 0% 12% 41% 101% 40% 89% 331% 3% 7%
Contains more Vitamin A +177.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +60.9%
Contains more Vitamin B2 +71%
Contains more Vitamin B6 +30.9%
Contains more Vitamin K +33.3%
Contains more Vitamin B12 +20%
Contains more Folate +50%
Equal in Vitamin B3 - 5.378

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
49
Steak
52
Beef
Mineral Summary Score
52
Steak
55
Beef

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
149%
Steak
156%
Beef
Carbohydrates
0%
Steak
0%
Beef
Fats
88%
Steak
71%
Beef

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Steak Beef
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugars Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Steak Beef
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 10mg)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Beef
Beef is lower in Saturated Fat (difference - 2.548g)
Which food is cheaper?
Beef
Beef is cheaper (difference - $0.4)
Which food is richer in minerals?
Beef
Beef is relatively richer in minerals
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Steak Beef Opinion
Calories 271 250 Steak
Protein 24.85 25.93 Beef
Fats 19.02 15.41 Steak
Vitamin C 0 0
Carbs 0 0
Cholesterol 78 88 Steak
Vitamin D 6 2 Steak
Iron 2.4 2.6 Beef
Calcium 12 18 Beef
Potassium 279 318 Beef
Magnesium 23 21 Steak
Sugars 0 0
Fiber 0 0
Copper 0.085 0.085
Zinc 6.34 6.31 Steak
Starch
Phosphorus 163 198 Beef
Sodium 58 72 Steak
Vitamin A 25 9 Steak
Vitamin E 0.12 Beef
Vitamin D 0.1 0 Steak
Vitamin B1 0.074 0.046 Steak
Vitamin B2 0.301 0.176 Steak
Vitamin B3 5.149 5.378 Beef
Vitamin B5 0.658 Beef
Vitamin B6 0.5 0.382 Steak
Vitamin B12 2.2 2.64 Beef
Vitamin K 1.6 1.2 Steak
Folate 6 9 Beef
Trans Fat 0.572 Steak
Saturated Fat 8.443 5.895 Beef
Monounsaturated Fat 9.171 6.668 Steak
Polyunsaturated fat 0.896 0.484 Steak
Tryptophan 0.278 0.094 Steak
Threonine 1.171 0.72 Steak
Isoleucine 1.157 0.822 Steak
Leucine 2.142 1.45 Steak
Lysine 2.38 1.54 Steak
Methionine 0.672 0.478 Steak
Phenylalanine 0.997 0.725 Steak
Valine 1.242 0.914 Steak
Histidine 0.931 0.604 Steak
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/nutrients
  2. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.