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  6. Steak vs. Beefsteak raw

Steak vs. Beefsteak raw — In-Depth Nutrition Comparison

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Differences between steak and beefsteak raw

  • Steak has more zinc, vitamin B2, selenium, monounsaturated fat, and polyunsaturated fat, while beefsteak raw has more vitamin B12 and phosphorus.
  • Steak's daily need coverage for saturated fat is 33% higher.
  • Beefsteak raw contains 5 times less polyunsaturated fat than steak. Steak contains 0.896g of polyunsaturated fat, while beefsteak raw contains 0.189g.
  • The amount of saturated fat in beefsteak raw is lower.

The food types used in this comparison are Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Beef, loin, top sirloin cap steak, boneless, separable lean, only, trimmed to 1/8" fat, all grades, raw.

Infographic

Steak vs Beefsteak 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
4
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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +140%
Contains more IronIron +20%
Contains more ZincZinc +19.6%
Contains more SeleniumSelenium +14%
Contains more PotassiumPotassium +34.4%
Contains more PhosphorusPhosphorus +35%
~equal in Magnesium ~25mg
~equal in Copper ~0.079mg
~equal in Sodium ~55mg
~equal in Manganese ~mg

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
3
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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin B2Vitamin B2 +65.4%
Contains more FolateFolate +100%
Contains more Vitamin B12Vitamin B12 +22.3%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0.1µg
~equal in Vitamin B1 ~0.075mg
~equal in Vitamin B3 ~5.048mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B6 ~0.543mg
~equal in Vitamin K ~1.5µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Steak Beefsteak raw DV% diff.
Saturated fat 8.443g 1.875g 30%
Fats 19.02g 5.36g 21%
Vitamin B12 2.2µg 2.69µg 20%
Monounsaturated fat 9.171g 2.354g 17%
Zinc 6.34mg 5.3mg 9%
Vitamin B2 0.301mg 0.182mg 9%
Phosphorus 163mg 220mg 8%
Protein 24.85g 21.38g 7%
Selenium 31.8µg 27.9µg 7%
Calories 271kcal 134kcal 7%
Polyunsaturated fat 0.896g 0.189g 5%
Iron 2.4mg 2mg 5%
Cholesterol 78mg 67mg 4%
Potassium 279mg 375mg 3%
Vitamin B6 0.5mg 0.543mg 3%
Vitamin B3 5.149mg 5.048mg 1%
Folate 6µg 3µg 1%
Copper 0.085mg 0.079mg 1%
Calcium 12mg 5mg 1%
Vitamin A 7µg 2µg 1%
Vitamin D 6IU 3IU 0%
Magnesium 23mg 25mg 0%
Sodium 58mg 55mg 0%
Vitamin D 0.1µg 0.1µg 0%
Vitamin B1 0.074mg 0.075mg 0%
Vitamin K 1.6µg 1.5µg 0%
Trans fat 0.253g N/A
Tryptophan 0.278mg 0.262mg 0%
Threonine 1.171mg 1.099mg 0%
Isoleucine 1.157mg 1.09mg 0%
Leucine 2.142mg 2.011mg 0%
Lysine 2.38mg 2.247mg 0%
Methionine 0.672mg 0.621mg 0%
Phenylalanine 0.997mg 0.931mg 0%
Valine 1.242mg 1.152mg 0%
Histidine 0.931mg 0.868mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.013g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
3
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more ProteinProtein +16.2%
Contains more FatsFats +254.9%
Contains more OtherOther +63.6%
Contains more WaterWater +31.2%
~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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains more Mono. FatMonounsaturated fat +289.6%
Contains more Poly. FatPolyunsaturated fat +374.1%
Contains less Sat. FatSaturated fat -77.8%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.