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  6. Steak vs. Cauliflower

Steak vs. Cauliflower — In-Depth Nutrition Comparison

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Important differences between steak and cauliflower

  • Steak has more vitamin B12, selenium, zinc, vitamin B3, iron, vitamin B6, and vitamin B2; however, cauliflower has more vitamin C.
  • Steak's daily need coverage for vitamin B12 is 92% more.

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 Cauliflower, raw.

Infographic

Steak vs Cauliflower 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
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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +53.3%
Contains more IronIron +471.4%
Contains more CopperCopper +117.9%
Contains more ZincZinc +2248.1%
Contains more PhosphorusPhosphorus +270.5%
Contains more SeleniumSelenium +5200%
Contains more CalciumCalcium +83.3%
Contains less SodiumSodium -48.3%
~equal in Potassium ~299mg

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
7
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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +48%
Contains more Vitamin B2Vitamin B2 +401.7%
Contains more Vitamin B3Vitamin B3 +915.6%
Contains more Vitamin B6Vitamin B6 +171.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +868.8%
Contains more FolateFolate +850%

All nutrients comparison - raw data values

Nutrient Steak Cauliflower DV% diff.
Vitamin B12 2.2µg 0µg 92%
Selenium 31.8µg 0.6µg 57%
Zinc 6.34mg 0.27mg 55%
Vitamin C 0mg 48.2mg 54%
Protein 24.85g 1.92g 46%
Saturated fat 8.443g 0.13g 38%
Vitamin B3 5.149mg 0.507mg 29%
Fats 19.02g 0.28g 29%
Cholesterol 78mg 0mg 26%
Iron 2.4mg 0.42mg 25%
Vitamin B6 0.5mg 0.184mg 24%
Monounsaturated fat 9.171g 0.034g 23%
Vitamin B2 0.301mg 0.06mg 19%
Phosphorus 163mg 44mg 17%
Vitamin B5 0.667mg 13%
Folate 6µg 57µg 13%
Vitamin K 1.6µg 15.5µg 12%
Calories 271kcal 25kcal 12%
Fiber 0g 2g 8%
Choline 44.3mg 8%
Manganese 0.155mg 7%
Polyunsaturated fat 0.896g 0.031g 6%
Copper 0.085mg 0.039mg 5%
Magnesium 23mg 15mg 2%
Vitamin B1 0.074mg 0.05mg 2%
Carbs 0g 4.97g 2%
Fructose 0.97g 1%
Vitamin E 0.08mg 1%
Vitamin D 6IU 0IU 1%
Vitamin A 7µg 0µg 1%
Calcium 12mg 22mg 1%
Vitamin D 0.1µg 0µg 1%
Sodium 58mg 30mg 1%
Potassium 279mg 299mg 1%
Net carbs 0g 2.97g N/A
Sugar 0g 1.91g N/A
Tryptophan 0.278mg 0.02mg 0%
Threonine 1.171mg 0.076mg 0%
Isoleucine 1.157mg 0.071mg 0%
Leucine 2.142mg 0.106mg 0%
Lysine 2.38mg 0.217mg 0%
Methionine 0.672mg 0.02mg 0%
Phenylalanine 0.997mg 0.065mg 0%
Valine 1.242mg 0.125mg 0%
Histidine 0.931mg 0.056mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.015g N/A
Omega-3 - DPA 0.013g 0g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +1194.3%
Contains more FatsFats +6692.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +65.6%
Contains more OtherOther +40.7%

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +26873.5%
Contains more Poly. FatPolyunsaturated fat +2790.3%
Contains less Sat. FatSaturated fat -98.5%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.