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  6. Steak vs. Wheat Bread

Steak vs. Wheat Bread — In-Depth Nutrition Comparison

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Important differences between steak and wheat Bread

  • Steak has more vitamin B12, zinc, and vitamin B6; however, wheat Bread has more vitamin B1, iron, folate, and fiber.
  • Steak's daily need coverage for vitamin B12 is 92% more.
  • Wheat Bread has a higher glycemic index than steak.

The food varieties used in the comparison are Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Bread, wheat, toasted.

Infographic

Steak vs Wheat Bread 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
3
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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +25.1%
Contains more ZincZinc +331.3%
Contains less SodiumSodium -90.3%
Contains more MagnesiumMagnesium +156.5%
Contains more CalciumCalcium +1275%
Contains more IronIron +70.4%
Contains more CopperCopper +132.9%
Contains more PhosphorusPhosphorus +15.3%
~equal in Selenium ~33.4µg

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
4
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +226.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +493.2%
Contains more Vitamin B2Vitamin B2 +26.9%
Contains more Vitamin B3Vitamin B3 +21.4%
Contains more Vitamin KVitamin K +256.3%
Contains more FolateFolate +1333.3%

All nutrients comparison - raw data values

Nutrient Steak Wheat Bread DV% diff.
Vitamin B12 2.2µg 0µg 92%
Manganese 1.377mg 60%
Zinc 6.34mg 1.47mg 44%
Saturated fat 8.443g 0.989g 34%
Vitamin B1 0.074mg 0.439mg 30%
Vitamin B6 0.5mg 0.153mg 27%
Cholesterol 78mg 0mg 26%
Protein 24.85g 12.96g 24%
Sodium 58mg 601mg 24%
Fats 19.02g 4.27g 23%
Iron 2.4mg 4.09mg 21%
Monounsaturated fat 9.171g 1.019g 20%
Folate 6µg 86µg 20%
Fiber 0g 4.7g 19%
Carbs 0g 55.77g 19%
Calcium 12mg 165mg 15%
Copper 0.085mg 0.198mg 13%
Vitamin B5 0.456mg 9%
Magnesium 23mg 59mg 9%
Vitamin B3 5.149mg 6.25mg 7%
Vitamin B2 0.301mg 0.382mg 6%
Polyunsaturated fat 0.896g 1.72g 5%
Phosphorus 163mg 188mg 4%
Choline 22.1mg 4%
Vitamin K 1.6µg 5.7µg 3%
Selenium 31.8µg 33.4µg 3%
Calories 271kcal 313kcal 2%
Vitamin E 0.24mg 2%
Potassium 279mg 223mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin A 7µg 0µg 1%
Vitamin D 6IU 0IU 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 51.07g N/A
Sugar 0g 6.42g N/A
Tryptophan 0.278mg 0.092mg 0%
Threonine 1.171mg 0.299mg 0%
Isoleucine 1.157mg 0.258mg 0%
Leucine 2.142mg 0.461mg 0%
Lysine 2.38mg 0.215mg 0%
Methionine 0.672mg 0.105mg 0%
Phenylalanine 0.997mg 0.315mg 0%
Valine 1.242mg 0.31mg 0%
Histidine 0.931mg 0.15mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.161g N/A
Omega-3 - DPA 0.013g 0g 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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more ProteinProtein +91.7%
Contains more FatsFats +345.4%
Contains more WaterWater +129.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +413%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
1
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +800%
Contains less Sat. FatSaturated fat -88.3%
Contains more Poly. FatPolyunsaturated fat +92%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.