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  6. Steak vs. Chinese broccoli

Steak vs. Chinese broccoli — In-Depth Nutrition Comparison

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What are the main differences between steak and chinese broccoli?

  • Steak is richer in vitamin B12, selenium, zinc, vitamin B6, and vitamin B3, while chinese broccoli is higher in vitamin K, vitamin A, and vitamin C.
  • Steak's daily need coverage for vitamin B12 is 92% higher.
  • Chinese broccoli has a higher glycemic index (32) 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 Broccoli, chinese, cooked types in this comparison.

Infographic

Steak vs Chinese broccoli 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +27.8%
Contains more IronIron +328.6%
Contains more CopperCopper +39.3%
Contains more ZincZinc +1525.6%
Contains more PhosphorusPhosphorus +297.6%
Contains more SeleniumSelenium +2346.2%
Contains more CalciumCalcium +733.3%
Contains less SodiumSodium -87.9%
~equal in Potassium ~261mg

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
5
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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +106.2%
Contains more Vitamin B3Vitamin B3 +1078.3%
Contains more Vitamin B6Vitamin B6 +614.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1071.4%
Contains more Vitamin B1Vitamin B1 +28.4%
Contains more Vitamin KVitamin K +5200%
Contains more FolateFolate +1550%

All nutrients comparison - raw data values

Nutrient Steak Chinese broccoli DV% diff.
Vitamin B12 2.2µg 0µg 92%
Vitamin K 1.6µg 84.8µg 69%
Selenium 31.8µg 1.3µg 55%
Zinc 6.34mg 0.39mg 54%
Protein 24.85g 1.14g 47%
Saturated fat 8.443g 0.11g 38%
Vitamin B6 0.5mg 0.07mg 33%
Vitamin C 0mg 28.2mg 31%
Vitamin B3 5.149mg 0.437mg 29%
Fats 19.02g 0.72g 28%
Cholesterol 78mg 0mg 26%
Monounsaturated fat 9.171g 0.05g 23%
Folate 6µg 99µg 23%
Iron 2.4mg 0.56mg 23%
Phosphorus 163mg 41mg 17%
Vitamin B2 0.301mg 0.146mg 12%
Calories 271kcal 22kcal 12%
Manganese 0.264mg 11%
Fiber 0g 2.5g 10%
Calcium 12mg 100mg 9%
Vitamin A 7µg 82µg 8%
Choline 25.3mg 5%
Polyunsaturated fat 0.896g 0.33g 4%
Copper 0.085mg 0.061mg 3%
Vitamin E 0.48mg 3%
Vitamin B5 0.159mg 3%
Vitamin B1 0.074mg 0.095mg 2%
Sodium 58mg 7mg 2%
Vitamin D 0.1µg 0µg 1%
Potassium 279mg 261mg 1%
Magnesium 23mg 18mg 1%
Vitamin D 6IU 0IU 1%
Carbs 0g 3.81g 1%
Net carbs 0g 1.31g N/A
Sugar 0g 0.84g N/A
Tryptophan 0.278mg 0%
Threonine 1.171mg 0%
Isoleucine 1.157mg 0%
Leucine 2.142mg 0%
Lysine 2.38mg 0%
Methionine 0.672mg 0%
Phenylalanine 0.997mg 0%
Valine 1.242mg 0%
Histidine 0.931mg 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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +2079.8%
Contains more FatsFats +2541.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +68.3%
Contains more OtherOther +46.3%

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +18242%
Contains more Poly. FatPolyunsaturated fat +171.5%
Contains less Sat. FatSaturated fat -98.7%

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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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.