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Steak vs. Canadian bacon — In-Depth Nutrition Comparison

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A recap on the differences between steak and Canadian bacon

  • Steak is higher in vitamin B12, zinc, and iron, yet Canadian bacon is higher in vitamin B1, selenium, vitamin B3, potassium, and phosphorus.
  • Steak covers your daily vitamin B12 needs 74% more than Canadian bacon.
  • Steak contains 8 times more saturated fat than Canadian bacon. While steak contains 8.443g of saturated fat, Canadian bacon contains only 1.039g.

Food varieties used in this article are Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Canadian bacon, cooked, pan-fried.

Infographic

Steak vs Canadian bacon 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 19% 2.1% 88% 21% 21% 47% 132% 130% 2.1% 275%
Contains more CalciumCalcium +71.4%
Contains more IronIron +328.6%
Contains more CopperCopper +34.9%
Contains more ZincZinc +266.5%
Contains less SodiumSodium -94.2%
Contains more MagnesiumMagnesium +17.4%
Contains more PotassiumPotassium +258.1%
Contains more PhosphorusPhosphorus +89.6%
Contains more SeleniumSelenium +58.5%

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% 8.2% 3% 167% 43% 187% 43% 65% 54% 0.5% 3% 57%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +62.7%
Contains more Vitamin B6Vitamin B6 +78.6%
Contains more Vitamin B12Vitamin B12 +411.6%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +50%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B1Vitamin B1 +804.1%
Contains more Vitamin B3Vitamin B3 +94%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Steak Canadian bacon DV% diff.
Vitamin B12 2.2µg 0.43µg 74%
Vitamin B1 0.074mg 0.669mg 50%
Zinc 6.34mg 1.73mg 42%
Sodium 58mg 993mg 41%
Selenium 31.8µg 50.4µg 34%
Saturated fat 8.443g 1.039g 34%
Vitamin B3 5.149mg 9.988mg 30%
Fats 19.02g 2.78g 25%
Iron 2.4mg 0.56mg 23%
Potassium 279mg 999mg 21%
Phosphorus 163mg 309mg 21%
Monounsaturated fat 9.171g 1.255g 20%
Choline 104.8mg 19%
Vitamin B6 0.5mg 0.28mg 17%
Vitamin B5 0.72mg 14%
Vitamin B2 0.301mg 0.185mg 9%
Protein 24.85g 28.31g 7%
Calories 271kcal 146kcal 6%
Cholesterol 78mg 67mg 4%
Vitamin E 0.41mg 3%
Polyunsaturated fat 0.896g 0.485g 3%
Copper 0.085mg 0.063mg 2%
Vitamin D 0.1µg 0.2µg 1%
Carbs 0g 1.8g 1%
Vitamin A 7µg 0µg 1%
Calcium 12mg 7mg 1%
Magnesium 23mg 27mg 1%
Manganese 0.016mg 1%
Vitamin K 1.6µg 0.2µg 1%
Folate 6µg 4µg 1%
Net carbs 0g 1.8g N/A
Vitamin D 6IU 9IU 0%
Sugar 0g 1.2g N/A
Trans fat 0.008g N/A
Tryptophan 0.278mg 0.332mg 0%
Threonine 1.171mg 1.226mg 0%
Isoleucine 1.157mg 1.32mg 0%
Leucine 2.142mg 2.294mg 0%
Lysine 2.38mg 2.479mg 0%
Methionine 0.672mg 0.764mg 0%
Phenylalanine 0.997mg 1.158mg 0%
Valine 1.242mg 1.41mg 0%
Histidine 0.931mg 1.134mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0.001g N/A
Omega-3 - ALA 0.011g N/A
Omega-3 - DPA 0.013g 0.006g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 0.36g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
1
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
28% 3% 2% 63% 5%
Protein: 28.31 g
Fats: 2.78 g
Carbs: 1.8 g
Water: 62.5 g
Other: 4.61 g
Contains more FatsFats +584.2%
Contains more ProteinProtein +13.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +12.4%
Contains more OtherOther +753.7%

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
37% 45% 17%
Saturated fat: Sat. Fat 1.039 g
Monounsaturated fat: Mono. Fat 1.255 g
Polyunsaturated fat: Poly. Fat 0.485 g
Contains more Mono. FatMonounsaturated fat +630.8%
Contains more Poly. FatPolyunsaturated fat +84.7%
Contains less Sat. FatSaturated fat -87.7%

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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. Canadian bacon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168383/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.