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.

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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

Cheeseburger

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

Cheeseburger

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

All nutrients comparison - raw data values

Nutrient			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