Steak vs. Cheese sandwich — In-Depth Nutrition Comparison

Compare

Significant differences between steak and cheese sandwich

Steak has more vitamin B12, zinc, and vitamin B6; however, cheese sandwich is richer in phosphorus, vitamin B1, calcium, and folate.
Steak covers your daily vitamin B12 needs 87% more than cheese sandwich.
Cheese sandwich has 11 times less cholesterol than steak. Steak has 78mg of cholesterol, while cheese sandwich has 7mg.
Cheese sandwich has a higher glycemic index. The glycemic index of cheese sandwich is 54, while the glycemic index of steak is 0.

Specific food types used in this comparison are Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Crackers, wheat, sandwich, with cheese filling.

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

Cheese sandwich

Contains more ZincZinc	+628.7%
Contains less SodiumSodium	-93.1%
Contains more SeleniumSelenium	+30.9%

Contains more MagnesiumMagnesium	+134.8%
Contains more CalciumCalcium	+1600%
Contains more CopperCopper	+88.2%
Contains more PhosphorusPhosphorus	+134.4%

~equal in Potassium ~306mg

~equal in Iron ~2.62mg

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

Cheese sandwich

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B3Vitamin B3	+61.7%
Contains more Vitamin B6Vitamin B6	+91.6%
Contains more Vitamin B12Vitamin B12	+1733.3%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+200%
Contains more Vitamin B1Vitamin B1	+383.8%
Contains more Vitamin B2Vitamin B2	+41.9%
Contains more FolateFolate	+966.7%

~equal in Vitamin E ~mg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	2.2µg	0.12µg	87%
Polyunsaturated fat	0.896g	9.166g	55%
Zinc	6.34mg	0.87mg	50%
Manganese		1.083mg	47%
Sodium	58mg	839mg	34%
Phosphorus	163mg	382mg	31%
Protein	24.85g	9.8g	30%
Cholesterol	78mg	7mg	24%
Vitamin B1	0.074mg	0.358mg	24%
Saturated fat	8.443g	4.129g	20%
Calcium	12mg	204mg	19%
Carbs	0g	58.2g	19%
Vitamin B6	0.5mg	0.261mg	18%
Folate	6µg	64µg	15%
Selenium	31.8µg	24.3µg	14%
Fiber	0g	3.1g	12%
Vitamin B3	5.149mg	3.185mg	12%
Vitamin B5		0.622mg	12%
Calories	271kcal	497kcal	11%
Vitamin B2	0.301mg	0.427mg	10%
Fats	19.02g	25g	9%
Copper	0.085mg	0.16mg	8%
Magnesium	23mg	54mg	7%
Iron	2.4mg	2.62mg	3%
Monounsaturated fat	9.171g	10.351g	3%
Vitamin A	7µg	21µg	2%
Vitamin C	0mg	1.5mg	2%
Vitamin D	0.1µg		1%
Potassium	279mg	306mg	1%
Vitamin D	6IU		1%
Vitamin K	1.6µg		1%
Net carbs	0g	55.1g	N/A
Tryptophan	0.278mg	0.13mg	0%
Threonine	1.171mg	0.298mg	0%
Isoleucine	1.157mg	0.383mg	0%
Leucine	2.142mg	0.698mg	0%
Lysine	2.38mg	0.344mg	0%
Methionine	0.672mg	0.167mg	0%
Phenylalanine	0.997mg	0.472mg	0%
Valine	1.242mg	0.438mg	0%
Histidine	0.931mg	0.219mg	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