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Steak vs. Cheeseburger — In-Depth Nutrition Comparison

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What are the main differences between steak and cheeseburgers?

  • Steak is richer in vitamin B12, zinc, selenium, and vitamin B6, while cheeseburgers are higher in vitamin B1, folate, and calcium.
  • Steak's daily need coverage for vitamin B12 is 60% higher.
  • Cheeseburgers have 3 times less zinc than steak. Steak has 6.34mg of zinc, while cheeseburgers have 2.49mg.
  • Cheeseburgers are lower in cholesterol.
  • Cheeseburgers have a higher glycemic index (66) than steak (0).

We used Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Fast foods, cheeseburger; single, regular patty; plain types in this comparison.

Infographic

Steak vs Cheeseburger infographic
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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
4
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% 36% 17% 102% 37% 68% 69% 67% 41% 107%
Contains more PotassiumPotassium +42.3%
Contains more ZincZinc +154.6%
Contains less SodiumSodium -88.7%
Contains more SeleniumSelenium +62.2%
Contains more MagnesiumMagnesium +13%
Contains more CalciumCalcium +891.7%
Contains more IronIron +12.9%
Contains more CopperCopper +30.6%
~equal in Phosphorus ~161mg

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
2
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% 17% 10% 1.5% 73% 84% 98% 33% 53% 95% 11% 53% 16%
Contains more Vitamin B6Vitamin B6 +119.3%
Contains more Vitamin B12Vitamin B12 +189.5%
Contains more Vitamin AVitamin A +614.3%
Contains more Vitamin B1Vitamin B1 +295.9%
Contains more Vitamin B2Vitamin B2 +20.6%
Contains more Vitamin KVitamin K +162.5%
Contains more FolateFolate +1066.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0.1µg
~equal in Vitamin B3 ~5.217mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
3
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
17% 15% 28% 39% 2%
Protein: 16.51 g
Fats: 14.72 g
Carbs: 28.03 g
Water: 38.63 g
Other: 2.11 g
Contains more ProteinProtein +50.5%
Contains more FatsFats +29.2%
Contains more WaterWater +43.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +290.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
48% 40% 12%
Saturated fat: Sat. Fat 6.473 g
Monounsaturated fat: Mono. Fat 5.413 g
Polyunsaturated fat: Poly. Fat 1.658 g
Contains more Mono. FatMonounsaturated fat +69.4%
Contains less Sat. FatSaturated fat -23.3%
Contains more Poly. FatPolyunsaturated fat +85%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Steak Cheeseburger
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Steak Cheeseburger DV% diff.
Vitamin B12 2.2µg 0.76µg 60%
Zinc 6.34mg 2.49mg 35%
Selenium 31.8µg 19.6µg 22%
Vitamin B6 0.5mg 0.228mg 21%
Sodium 58mg 515mg 20%
Vitamin B1 0.074mg 0.293mg 18%
Protein 24.85g 16.51g 17%
Folate 6µg 70µg 16%
Manganese 0.316mg 14%
Cholesterol 78mg 43mg 12%
Vitamin B5 0.545mg 11%
Calcium 12mg 119mg 11%
Saturated fat 8.443g 6.473g 9%
Monounsaturated fat 9.171g 5.413g 9%
Carbs 0g 28.03g 9%
Fiber 0g 2g 8%
Starch 19.87g 8%
Fats 19.02g 14.72g 7%
Choline 28.9mg 5%
Vitamin A 7µg 50µg 5%
Polyunsaturated fat 0.896g 1.658g 5%
Vitamin B2 0.301mg 0.363mg 5%
Iron 2.4mg 2.71mg 4%
Vitamin E 0.52mg 3%
Copper 0.085mg 0.111mg 3%
Vitamin K 1.6µg 4.2µg 2%
Fructose 1.94g 2%
Calories 271kcal 308kcal 2%
Potassium 279mg 196mg 2%
Magnesium 23mg 26mg 1%
Vitamin D 6IU 2IU 1%
Net carbs 0g 26.03g N/A
Sugar 0g 4.88g N/A
Phosphorus 163mg 161mg 0%
Vitamin D 0.1µg 0.1µg 0%
Vitamin B3 5.149mg 5.217mg 0%
Trans fat 0.57g N/A
Tryptophan 0.278mg 0.155mg 0%
Threonine 1.171mg 0.571mg 0%
Isoleucine 1.157mg 0.755mg 0%
Leucine 2.142mg 1.316mg 0%
Lysine 2.38mg 0.784mg 0%
Methionine 0.672mg 0.377mg 0%
Phenylalanine 0.997mg 0.755mg 0%
Valine 1.242mg 0.881mg 0%
Histidine 0.931mg 0.445mg 0%
Omega-3 - EPA 0.001g 0.005g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.013g 0.01g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.005g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.015g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 1.322g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Cheeseburger
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Steak
42%
Cheeseburger
Minerals Daily Need Coverage Score
59%
Steak
56%
Cheeseburger

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 4.88g)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 457mg)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 66)
Which food is lower in Cholesterol?
Cheeseburger
Cheeseburger is lower in Cholesterol (difference - 35mg)
Which food is lower in Saturated fat?
Cheeseburger
Cheeseburger is lower in Saturated fat (difference - 1.97g)
Which food is cheaper?
Cheeseburger
Cheeseburger is cheaper (difference - $2.4)
Which food is richer in vitamins?
Cheeseburger
Cheeseburger is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cheeseburger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170690/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.