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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.

Infographic

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 Phosphorus +21.5%
Contains more Potassium +14%
Equal in Iron - 2.6
Equal in Magnesium - 21
Equal in Zinc - 6.31
Equal in Copper - 0.085
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 90% 17% 70% 25% 8% 173% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 98% 15% 85% 29% 10% 173% 29%
Contains less Sodium -19.4%
Contains more Calcium +50%
Contains more Phosphorus +21.5%
Contains more Potassium +14%
Equal in Iron - 2.6
Equal in Magnesium - 21
Equal in Zinc - 6.31
Equal in Copper - 0.085

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 Folate +50%
Contains more Vitamin B12 +20%
Equal in Vitamin B3 - 5.378
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 12% 41% 101% 40% 89% 7% 331% 3%
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 Folate +50%
Contains more Vitamin B12 +20%
Equal in Vitamin B3 - 5.378

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Beef Opinion
Net carbs 0g 0g
Protein 24.85g 25.93g Beef
Fats 19.02g 15.41g Steak
Carbs 0g 0g
Calories 271kcal 250kcal Steak
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 12mg 18mg Beef
Iron 2.4mg 2.6mg Beef
Magnesium 23mg 21mg Steak
Phosphorus 163mg 198mg Beef
Potassium 279mg 318mg Beef
Sodium 58mg 72mg Steak
Zinc 6.34mg 6.31mg Steak
Copper 0.085mg 0.085mg
Vitamin A 25IU 9IU Steak
Vitamin E mg 0.12mg Beef
Vitamin D 6IU 2IU Steak
Vitamin D 0.1µg 0µg Steak
Vitamin C 0mg 0mg
Vitamin B1 0.074mg 0.046mg Steak
Vitamin B2 0.301mg 0.176mg Steak
Vitamin B3 5.149mg 5.378mg Beef
Vitamin B5 mg 0.658mg Beef
Vitamin B6 0.5mg 0.382mg Steak
Folate 6µg 9µg Beef
Vitamin B12 2.2µg 2.64µg Beef
Vitamin K 1.6µg 1.2µg Steak
Tryptophan 0.278mg 0.094mg Steak
Threonine 1.171mg 0.72mg Steak
Isoleucine 1.157mg 0.822mg Steak
Leucine 2.142mg 1.45mg Steak
Lysine 2.38mg 1.54mg Steak
Methionine 0.672mg 0.478mg Steak
Phenylalanine 0.997mg 0.725mg Steak
Valine 1.242mg 0.914mg Steak
Histidine 0.931mg 0.604mg Steak
Cholesterol 78mg 88mg Steak
Trans Fat g 0.572g Steak
Saturated Fat 8.443g 5.895g Beef
Monounsaturated Fat 9.171g 6.668g Steak
Polyunsaturated fat 0.896g 0.484g Steak

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
149%
Steak
156%
Beef
Carbohydrates
0%
Steak
0%
Beef
Fats
88%
Steak
71%
Beef

Comparison summary

Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 10mg)
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 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

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 to 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.