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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, Polyunsaturated fat, and Monounsaturated 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
5
:
4
Beefsteak raw
Beefsteak raw
Contains more Calcium +140%
Contains more Iron +20%
Contains more Zinc +19.6%
Contains more Selenium +14%
Contains more Phosphorus +35%
Contains more Potassium +34.4%
Equal in Magnesium - 25
Equal in Sodium - 55
Equal in Copper - 0.079
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Beefsteak raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 75% 18% 95% 34% 8% 145% 27% 0% 153%
Contains more Calcium +140%
Contains more Iron +20%
Contains more Zinc +19.6%
Contains more Selenium +14%
Contains more Phosphorus +35%
Contains more Potassium +34.4%
Equal in Magnesium - 25
Equal in Sodium - 55
Equal in Copper - 0.079

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
5
:
3
Beefsteak raw
Beefsteak raw
Contains more Vitamin A +316.7%
Contains more Vitamin B2 +65.4%
Contains more Folate +100%
Contains more Vitamin B12 +22.3%
Equal in Vitamin D - 0.1
Equal in Vitamin B1 - 0.075
Equal in Vitamin B3 - 5.048
Equal in Vitamin B6 - 0.543
Equal in Vitamin K - 1.5
Steak
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%
Beefsteak raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 3% 0% 19% 42% 95% 0% 126% 3% 337% 4%
Contains more Vitamin A +316.7%
Contains more Vitamin B2 +65.4%
Contains more Folate +100%
Contains more Vitamin B12 +22.3%
Equal in Vitamin D - 0.1
Equal in Vitamin B1 - 0.075
Equal in Vitamin B3 - 5.048
Equal in Vitamin B6 - 0.543
Equal in Vitamin K - 1.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
3
:
1
Beefsteak raw
Beefsteak raw
Contains more Protein +16.2%
Contains more Fats +254.9%
Contains more Other +63.6%
Contains more Water +31.2%
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Beefsteak raw
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more Protein +16.2%
Contains more Fats +254.9%
Contains more Other +63.6%
Contains more Water +31.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
2
:
1
Beefsteak raw
Beefsteak raw
Contains more Monounsaturated Fat +289.6%
Contains more Polyunsaturated fat +374.1%
Contains less Saturated Fat -77.8%
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Beefsteak raw
42% 53% 4%
Saturated Fat: 1.875 g
Monounsaturated Fat: 2.354 g
Polyunsaturated fat: 0.189 g
Contains more Monounsaturated Fat +289.6%
Contains more Polyunsaturated fat +374.1%
Contains less Saturated Fat -77.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Steak Beefsteak raw
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Beefsteak raw
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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
49%
Steak
52%
Beefsteak raw
Minerals Daily Need Coverage Score
59%
Steak
55%
Beefsteak raw

Comparison summary

Which food is richer in minerals?
Steak
Steak is relatively richer in minerals
Which food contains less Sodium?
Beefsteak raw
Beefsteak raw contains less Sodium (difference - 3mg)
Which food is lower in Cholesterol?
Beefsteak raw
Beefsteak raw is lower in Cholesterol (difference - 11mg)
Which food is lower in Saturated Fat?
Beefsteak raw
Beefsteak raw is lower in Saturated Fat (difference - 6.568g)
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 cheaper?
?
The foods are relatively equal in price ($2.4)
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. 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.