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  6. Steak vs. Beef, grass-fed, strip steaks, lean only, raw

Steak vs. Beef, grass-fed, strip steaks, lean only, raw — In-Depth Nutrition Comparison

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What are the differences between steak and beef, grass-fed, strip steaks, lean only, raw?

  • Steak is higher in vitamin B12, zinc, selenium, vitamin B2, and iron, yet beef, grass-fed, strip steaks, lean only, raw is higher in vitamin B6, vitamin B3, and phosphorus.
  • Steak's daily need coverage for vitamin B12 is 39% more.
  • Steak has 8 times more saturated fat than beef, grass-fed, strip steaks, lean only, raw. While steak has 8.443g of saturated fat, beef, grass-fed, strip steaks, lean only, raw has only 1.032g.

We used Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Beef, grass-fed, strip steaks, lean only, raw types in this article.

Infographic

Steak vs Beef, grass-fed, strip steaks, lean only, raw 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
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 16% 2.7% 30% 69% 23% 98% 91% 7.2% 1.2% 115%
Contains more CalciumCalcium +33.3%
Contains more IronIron +29.7%
Contains more CopperCopper +25%
Contains more ZincZinc +75.6%
Contains more SeleniumSelenium +50.7%
Contains more PotassiumPotassium +22.6%
Contains more PhosphorusPhosphorus +30.1%
~equal in Magnesium ~23mg
~equal in Sodium ~55mg

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
6
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% 0% 4.4% 0% 13% 29% 126% 41% 150% 159% 2.3% 9.8% 36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +42.3%
Contains more Vitamin B2Vitamin B2 +142.7%
Contains more Vitamin B12Vitamin B12 +73.2%
Contains more Vitamin KVitamin K +77.8%
Contains more Vitamin B3Vitamin B3 +30.2%
Contains more Vitamin B6Vitamin B6 +30.2%
Contains more FolateFolate +116.7%
~equal in Vitamin C ~0mg

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
23% 3% 73%
Protein: 23.07 g
Fats: 2.69 g
Carbs: 0 g
Water: 73.42 g
Other: 0.82 g
Contains more FatsFats +607.1%
Contains more WaterWater +32.1%
Contains more OtherOther +51.9%
~equal in Protein ~23.07g
~equal in Carbs ~0g

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
48% 47% 5%
Saturated fat: Sat. Fat 1.032 g
Monounsaturated fat: Mono. Fat 0.995 g
Polyunsaturated fat: Poly. Fat 0.108 g
Contains more Mono. FatMonounsaturated fat +821.7%
Contains more Poly. FatPolyunsaturated fat +729.6%
Contains less Sat. FatSaturated fat -87.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Steak Beef, grass-fed, strip steaks, lean only, raw
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Steak Beef, grass-fed, strip steaks, lean only, raw DV% diff.
Vitamin B12 2.2µg 1.27µg 39%
Saturated fat 8.443g 1.032g 34%
Fats 19.02g 2.69g 25%
Zinc 6.34mg 3.61mg 25%
Monounsaturated fat 9.171g 0.995g 20%
Selenium 31.8µg 21.1µg 19%
Vitamin B5 0.678mg 14%
Vitamin B2 0.301mg 0.124mg 14%
Vitamin B6 0.5mg 0.651mg 12%
Choline 65.1mg 12%
Vitamin B3 5.149mg 6.703mg 10%
Calories 271kcal 117kcal 8%
Cholesterol 78mg 55mg 8%
Iron 2.4mg 1.85mg 7%
Phosphorus 163mg 212mg 7%
Polyunsaturated fat 0.896g 0.108g 5%
Protein 24.85g 23.07g 4%
Vitamin B1 0.074mg 0.052mg 2%
Copper 0.085mg 0.068mg 2%
Potassium 279mg 342mg 2%
Folate 6µg 13µg 2%
Vitamin D 6IU 1%
Vitamin A 7µg 0µg 1%
Vitamin E 0.22mg 1%
Vitamin D 0.1µg 1%
Vitamin K 1.6µg 0.9µg 1%
Magnesium 23mg 23mg 0%
Calcium 12mg 9mg 0%
Sodium 58mg 55mg 0%
Manganese 0.009mg 0%
Trans fat 0.113g N/A
Tryptophan 0.278mg 0%
Threonine 1.171mg 0%
Isoleucine 1.157mg 0%
Leucine 2.142mg 0%
Lysine 2.38mg 0%
Methionine 0.672mg 0%
Phenylalanine 0.997mg 0%
Valine 1.242mg 0%
Histidine 0.931mg 0%
Omega-3 - EPA 0.001g 0.002g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.015g N/A
Omega-3 - DPA 0.013g 0.004g N/A
Omega-6 - Linoleic acid 0.041g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Beef, grass-fed, strip steaks, lean only, raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet ok

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
45%
Steak
44%
Beef, grass-fed, strip steaks, lean only, raw
Minerals Daily Need Coverage Score
59%
Steak
45%
Beef, grass-fed, strip steaks, lean only, raw

Comparison summary

Which food is richer in minerals?
Steak
Steak is relatively richer in minerals
Which food is lower in Cholesterol?
Beef, grass-fed, strip steaks, lean only, raw
Beef, grass-fed, strip steaks, lean only, raw is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Beef, grass-fed, strip steaks, lean only, raw
Beef, grass-fed, strip steaks, lean only, raw contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Beef, grass-fed, strip steaks, lean only, raw
Beef, grass-fed, strip steaks, lean only, raw is lower in Saturated fat (difference - 7.411g)
Which food is lower in glycemic index?
Beef, grass-fed, strip steaks, lean only, raw
Beef, grass-fed, strip steaks, lean only, raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Beef, grass-fed, strip steaks, lean only, raw
Beef, grass-fed, strip steaks, lean only, raw is cheaper (difference - $2.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Beef, grass-fed, strip steaks, lean only, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169429/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.