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  6. Steak vs. Cottage cheese

Steak vs. Cottage cheese — In-Depth Nutrition Comparison

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How are steak and cottage cheese different?

  • Steak has more vitamin B12, zinc, selenium, vitamin B6, vitamin B3, iron, and vitamin B2 than cottage cheese.
  • Daily need coverage for vitamin B12 for steak is 74% higher.
  • Steak contains 52 times more vitamin B3 than cottage cheese. While steak contains 5.149mg of vitamin B3, cottage cheese contains only 0.099mg.
  • Cottage cheese has less saturated fat.

Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Cheese, cottage, creamed, large or small curd are the varieties used in this article.

Infographic

Steak vs Cottage 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
7
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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +187.5%
Contains more PotassiumPotassium +168.3%
Contains more IronIron +3328.6%
Contains more CopperCopper +193.1%
Contains more ZincZinc +1485%
Contains less SodiumSodium -84.1%
Contains more SeleniumSelenium +227.8%
Contains more CalciumCalcium +591.7%
~equal in Phosphorus ~159mg

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin B1Vitamin B1 +174.1%
Contains more Vitamin B2Vitamin B2 +84.7%
Contains more Vitamin B3Vitamin B3 +5101%
Contains more Vitamin B6Vitamin B6 +987%
Contains more Vitamin B12Vitamin B12 +411.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +428.6%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0.1µg

All nutrients comparison - raw data values

Nutrient Steak Cottage cheese DV% diff.
Vitamin B12 2.2µg 0.43µg 74%
Zinc 6.34mg 0.4mg 54%
Selenium 31.8µg 9.7µg 40%
Vitamin B6 0.5mg 0.046mg 35%
Vitamin B3 5.149mg 0.099mg 32%
Saturated fat 8.443g 1.718g 31%
Iron 2.4mg 0.07mg 29%
Protein 24.85g 11.12g 27%
Fats 19.02g 4.3g 23%
Monounsaturated fat 9.171g 0.778g 21%
Cholesterol 78mg 17mg 20%
Sodium 58mg 364mg 13%
Vitamin B2 0.301mg 0.163mg 11%
Vitamin B5 0.557mg 11%
Calories 271kcal 98kcal 9%
Calcium 12mg 83mg 7%
Copper 0.085mg 0.029mg 6%
Polyunsaturated fat 0.896g 0.123g 5%
Potassium 279mg 104mg 5%
Vitamin B1 0.074mg 0.027mg 4%
Magnesium 23mg 8mg 4%
Vitamin A 7µg 37µg 3%
Choline 18.4mg 3%
Folate 6µg 12µg 2%
Phosphorus 163mg 159mg 1%
Vitamin K 1.6µg 0µg 1%
Carbs 0g 3.38g 1%
Vitamin E 0.08mg 1%
Net carbs 0g 3.38g N/A
Vitamin D 6IU 3IU 0%
Sugar 0g 2.67g N/A
Vitamin D 0.1µg 0.1µg 0%
Manganese 0.002mg 0%
Tryptophan 0.278mg 0.147mg 0%
Threonine 1.171mg 0.5mg 0%
Isoleucine 1.157mg 0.591mg 0%
Leucine 2.142mg 1.116mg 0%
Lysine 2.38mg 0.934mg 0%
Methionine 0.672mg 0.269mg 0%
Phenylalanine 0.997mg 0.577mg 0%
Valine 1.242mg 0.748mg 0%
Histidine 0.931mg 0.326mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.013g 0g 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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more ProteinProtein +123.5%
Contains more FatsFats +342.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +43.5%
Contains more OtherOther +161.1%

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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains more Mono. FatMonounsaturated fat +1078.8%
Contains more Poly. FatPolyunsaturated fat +628.5%
Contains less Sat. FatSaturated fat -79.7%

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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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.