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Steak vs. Butter cookie — In-Depth Nutrition Comparison

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Important differences between steak and butter cookie

  • Steak has more vitamin B12, zinc, selenium, and vitamin B6; however, butter cookie has more vitamin B1, folate, vitamin A, and copper.
  • Steak's daily need coverage for vitamin B12 is 77% more.
  • Steak has 17 times more zinc than butter cookie. Steak has 6.34mg of zinc, while butter cookie has 0.38mg.
  • Steak is lower in saturated fat.
  • Butter cookie 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 Cookies, butter, commercially prepared, enriched.

Infographic

Steak vs Butter cookie infographic
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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.
Steak
6
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 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
Contains more MagnesiumMagnesium +91.7%
Contains more PotassiumPotassium +151.4%
Contains more ZincZinc +1568.4%
Contains more PhosphorusPhosphorus +59.8%
Contains less SodiumSodium -79.4%
Contains more SeleniumSelenium +278.6%
Contains more CalciumCalcium +141.7%
Contains more CopperCopper +135.3%
~equal in Iron ~2.22mg

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
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% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
Contains more Vitamin B3Vitamin B3 +61.4%
Contains more Vitamin B6Vitamin B6 +1288.9%
Contains more Vitamin B12Vitamin B12 +511.1%
Contains more Vitamin AVitamin A +2257.1%
Contains more Vitamin DVitamin D +300%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +11.3%
Contains more FolateFolate +1166.7%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~1.7µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
3
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 g
Contains more ProteinProtein +307.4%
Contains more WaterWater +1108.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +196.3%
~equal in Fats ~18.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 g
Contains less Sat. FatSaturated fat -23.6%
Contains more Mono. FatMonounsaturated fat +66.1%
~equal in Polyunsaturated fat ~0.982g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Butter cookie DV% diff.
Vitamin B12 2.2µg 0.36µg 77%
Zinc 6.34mg 0.38mg 54%
Selenium 31.8µg 8.4µg 43%
Protein 24.85g 6.1g 38%
Vitamin B6 0.5mg 0.036mg 36%
Vitamin B1 0.074mg 0.37mg 25%
Carbs 0g 68.9g 23%
Folate 6µg 76µg 18%
Vitamin A 7µg 165µg 18%
Cholesterol 78mg 117mg 13%
Copper 0.085mg 0.2mg 13%
Saturated fat 8.443g 11.051g 12%
Vitamin B3 5.149mg 3.19mg 12%
Calories 271kcal 467kcal 10%
Sodium 58mg 282mg 10%
Vitamin B5 0.488mg 10%
Phosphorus 163mg 102mg 9%
Monounsaturated fat 9.171g 5.522g 9%
Manganese 0.17mg 7%
Potassium 279mg 111mg 5%
Vitamin E 0.58mg 4%
Vitamin B2 0.301mg 0.335mg 3%
Fiber 0g 0.8g 3%
Magnesium 23mg 12mg 3%
Vitamin D 0.1µg 0.4µg 2%
Iron 2.4mg 2.22mg 2%
Calcium 12mg 29mg 2%
Vitamin D 6IU 16IU 1%
Choline 6.5mg 1%
Polyunsaturated fat 0.896g 0.982g 1%
Fats 19.02g 18.8g 0%
Net carbs 0g 68.1g N/A
Sugar 0g 20.24g N/A
Vitamin K 1.6µg 1.7µg 0%
Tryptophan 0.278mg 0.084mg 0%
Threonine 1.171mg 0.215mg 0%
Isoleucine 1.157mg 0.277mg 0%
Leucine 2.142mg 0.471mg 0%
Lysine 2.38mg 0.308mg 0%
Methionine 0.672mg 0.131mg 0%
Phenylalanine 0.997mg 0.299mg 0%
Valine 1.242mg 0.315mg 0%
Histidine 0.931mg 0.136mg 0%
Omega-3 - EPA 0.001g 0.011g N/A
Omega-3 - DHA 0.001g 0.007g N/A
Omega-3 - DPA 0.013g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Butter cookie
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
35%
Butter cookie
Minerals Daily Need Coverage Score
59%
Steak
34%
Butter cookie

Comparison summary

Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 39mg)
Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 20.24g)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 224mg)
Which food is lower in Saturated fat?
Steak
Steak is lower in Saturated fat (difference - 2.608g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 55)
Which food is cheaper?
Butter cookie
Butter cookie is cheaper (difference - $2.4)
Which food is richer in vitamins?
Butter cookie
Butter cookie is relatively richer in vitamins
Which food is richer in minerals?
?
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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.