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Steak vs. Cheese — In-Depth Nutrition Comparison

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What are the main differences between steak and cheese?

  • Steak is richer in vitamin B12, vitamin B6, vitamin B3, iron, and zinc, while cheese is higher in calcium, phosphorus, and vitamin A.
  • Cheese's daily need coverage for calcium is 70% higher.
  • Cheese has 87 times less vitamin B3 than steak. Steak has 5.149mg of vitamin B3, while cheese has 0.059mg.
  • Steak is lower in saturated fat.

We used Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Cheese, cheddar types in this comparison.

Infographic

Steak vs Cheese 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%
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more PotassiumPotassium +267.1%
Contains more IronIron +1614.3%
Contains more CopperCopper +183.3%
Contains more ZincZinc +74.2%
Contains less SodiumSodium -91.1%
Contains more SeleniumSelenium +11.6%
Contains more MagnesiumMagnesium +17.4%
Contains more CalciumCalcium +5816.7%
Contains more PhosphorusPhosphorus +179.1%

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%
Cheese
Cheese
8
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin B1Vitamin B1 +155.2%
Contains more Vitamin B3Vitamin B3 +8627.1%
Contains more Vitamin B6Vitamin B6 +657.6%
Contains more Vitamin B12Vitamin B12 +100%
Contains more Vitamin AVitamin A +4614.3%
Contains more Vitamin DVitamin D +500%
Contains more Vitamin B2Vitamin B2 +42.2%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +350%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Steak Cheese DV% diff.
Calcium 12mg 710mg 70%
Saturated fat 8.443g 18.867g 47%
Vitamin B12 2.2µg 1.1µg 46%
Phosphorus 163mg 455mg 42%
Vitamin A 7µg 330µg 36%
Vitamin B6 0.5mg 0.066mg 33%
Vitamin B3 5.149mg 0.059mg 32%
Iron 2.4mg 0.14mg 28%
Sodium 58mg 653mg 26%
Zinc 6.34mg 3.64mg 25%
Fats 19.02g 33.31g 22%
Vitamin B2 0.301mg 0.428mg 10%
Vitamin B5 0.41mg 8%
Calories 271kcal 404kcal 7%
Cholesterol 78mg 99mg 7%
Copper 0.085mg 0.03mg 6%
Potassium 279mg 76mg 6%
Selenium 31.8µg 28.5µg 6%
Vitamin E 0.71mg 5%
Folate 6µg 27µg 5%
Protein 24.85g 22.87g 4%
Polyunsaturated fat 0.896g 1.421g 4%
Vitamin B1 0.074mg 0.029mg 4%
Choline 16.5mg 3%
Vitamin D 0.1µg 0.6µg 3%
Vitamin D 6IU 24IU 2%
Magnesium 23mg 27mg 1%
Carbs 0g 3.09g 1%
Vitamin K 1.6µg 2.4µg 1%
Manganese 0.027mg 1%
Net carbs 0g 3.09g N/A
Sugar 0g 0.48g N/A
Trans fat 0.917g N/A
Monounsaturated fat 9.171g 9.246g 0%
Tryptophan 0.278mg 0.547mg 0%
Threonine 1.171mg 1.044mg 0%
Isoleucine 1.157mg 1.206mg 0%
Leucine 2.142mg 1.939mg 0%
Lysine 2.38mg 1.025mg 0%
Methionine 0.672mg 0.547mg 0%
Phenylalanine 0.997mg 1.074mg 0%
Valine 1.242mg 1.404mg 0%
Histidine 0.931mg 0.547mg 0%
Omega-3 - EPA 0.001g 0.01g N/A
Omega-3 - DHA 0.001g 0.001g N/A
Omega-3 - DPA 0.013g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g 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
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more WaterWater +50.2%
Contains more FatsFats +75.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +587%
~equal in Protein ~22.87g

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
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -55.2%
Contains more Poly. FatPolyunsaturated fat +58.6%
~equal in Monounsaturated fat ~9.246g

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.