Steak vs. Beef — In-Depth Nutrition Comparison
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The main differences between steak and beef
- Steak is richer in zinc and selenium, yet beef is richer in vitamin B12, phosphorus, vitamin B6, iron, and vitamin B2.
- Daily need coverage for vitamin B12 for beef is 84% higher.
- Steak contains 3 times more saturated fat than beef. Steak contains 8.443g of saturated fat, while beef contains 2.595g.
Food types 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, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted.
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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.
| Contains more MagnesiumMagnesium | +64.3% |
| Contains more ZincZinc | +71.4% |
| Contains more SeleniumSelenium | +25.2% |
| Contains more PotassiumPotassium | +26.2% |
| Contains more IronIron | +26.7% |
| Contains more CopperCopper | +14.1% |
| Contains more PhosphorusPhosphorus | +58.9% |
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.
| Contains more Vitamin AVitamin A | +250% |
| Contains more Vitamin B2Vitamin B2 | +32.9% |
| Contains more Vitamin B3Vitamin B3 | +11.9% |
| Contains more Vitamin B6Vitamin B6 | +33.8% |
| Contains more Vitamin B12Vitamin B12 | +91.4% |
| Contains more FolateFolate | +16.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.2µg | 4.21µg | 84% |
| Saturated fat | 8.443g | 2.595g | 27% |
| Zinc | 6.34mg | 3.7mg | 24% |
| Fats | 19.02g | 6.54g | 19% |
| Monounsaturated fat | 9.171g | 2.734g | 16% |
| Choline | 75.6mg | 14% | |
| Phosphorus | 163mg | 259mg | 14% |
| Vitamin B6 | 0.5mg | 0.669mg | 13% |
| Selenium | 31.8µg | 25.4µg | 12% |
| Vitamin B5 | 0.481mg | 10% | |
| Iron | 2.4mg | 3.04mg | 8% |
| Vitamin B2 | 0.301mg | 0.4mg | 8% |
| Protein | 24.85g | 27.55g | 5% |
| Calories | 271kcal | 169kcal | 5% |
| Vitamin B3 | 5.149mg | 5.76mg | 4% |
| Vitamin E | 0.25mg | 2% | |
| Cholesterol | 78mg | 85mg | 2% |
| Magnesium | 23mg | 14mg | 2% |
| Potassium | 279mg | 352mg | 2% |
| Polyunsaturated fat | 0.896g | 0.532g | 2% |
| Copper | 0.085mg | 0.097mg | 1% |
| Vitamin A | 7µg | 2µg | 1% |
| Vitamin D | 6IU | 3IU | 0% |
| Calcium | 12mg | 13mg | 0% |
| Sodium | 58mg | 54mg | 0% |
| Vitamin D | 0.1µg | 0.1µg | 0% |
| Manganese | 0.009mg | 0% | |
| Vitamin B1 | 0.074mg | 0.074mg | 0% |
| Vitamin K | 1.6µg | 1.6µg | 0% |
| Folate | 6µg | 7µg | 0% |
| Trans fat | 0.375g | N/A | |
| Tryptophan | 0.278mg | 0.359mg | 0% |
| Threonine | 1.171mg | 1.534mg | 0% |
| Isoleucine | 1.157mg | 1.52mg | 0% |
| Leucine | 2.142mg | 2.833mg | 0% |
| Lysine | 2.38mg | 3.178mg | 0% |
| Methionine | 0.672mg | 0.871mg | 0% |
| Phenylalanine | 0.997mg | 1.299mg | 0% |
| Valine | 1.242mg | 1.603mg | 0% |
| Histidine | 0.931mg | 1.244mg | 0% |
| Omega-3 - EPA | 0.001g | 0.002g | N/A |
| Omega-3 - DHA | 0.001g | 0.002g | N/A |
| Omega-3 - ALA | 0.013g | N/A | |
| Omega-3 - DPA | 0.013g | 0.011g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.017g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 0.349g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +190.8% |
| Contains more OtherOther | +170% |
| Contains more ProteinProtein | +10.9% |
| Contains more WaterWater | +18.2% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +235.4% |
| Contains more Poly. FatPolyunsaturated fat | +68.4% |
| Contains less Sat. FatSaturated fat | -69.3% |
