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Steak vs. Club sandwich — In-Depth Nutrition Comparison

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How are steak and club sandwich different?

  • Steak is richer in vitamin B12, zinc, vitamin B6, iron, selenium, and vitamin B2, while club sandwich is higher in calcium.
  • Steak covers your daily need for vitamin B12, 72% more than club sandwich.
  • Steak contains 5 times more zinc than club sandwich. Steak contains 6.34mg of zinc, while club sandwich contains 1.34mg.
  • Club sandwich is lower in saturated fat.

Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise types were used in this article.

Infographic

Steak vs Club sandwich 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
Steak
5
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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more PotassiumPotassium +23.5%
Contains more IronIron +75.2%
Contains more ZincZinc +373.1%
Contains less SodiumSodium -90.8%
Contains more SeleniumSelenium +28.2%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +691.7%
Contains more PhosphorusPhosphorus +31.9%
~equal in Copper ~0.089mg
~equal in Manganese ~mg

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
3
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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin B2Vitamin B2 +61.8%
Contains more Vitamin B6Vitamin B6 +68.9%
Contains more Vitamin B12Vitamin B12 +368.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B1Vitamin B1 +132.4%
Contains more Vitamin KVitamin K +443.8%
Contains more FolateFolate +416.7%
~equal in Vitamin D ~0.1µg
~equal in Vitamin B3 ~5.575mg

All nutrients comparison - raw data values

Nutrient Steak Club sandwich DV% diff.
Vitamin B12 2.2µg 0.47µg 72%
Zinc 6.34mg 1.34mg 45%
Sodium 58mg 630mg 25%
Saturated fat 8.443g 3.109g 24%
Vitamin B5 0.826mg 17%
Fats 19.02g 8.05g 17%
Vitamin B6 0.5mg 0.296mg 16%
Monounsaturated fat 9.171g 2.949g 16%
Protein 24.85g 17.19g 15%
Selenium 31.8µg 24.8µg 13%
Iron 2.4mg 1.37mg 13%
Cholesterol 78mg 46mg 11%
Vitamin B2 0.301mg 0.186mg 9%
Choline 47.8mg 9%
Calcium 12mg 95mg 8%
Vitamin B1 0.074mg 0.172mg 8%
Phosphorus 163mg 215mg 7%
Carbs 0g 19.87g 7%
Polyunsaturated fat 0.896g 1.88g 7%
Vitamin K 1.6µg 8.7µg 6%
Folate 6µg 31µg 6%
Fiber 0g 1.2g 5%
Vitamin C 0mg 4.4mg 5%
Vitamin E 0.61mg 4%
Calories 271kcal 220kcal 3%
Vitamin B3 5.149mg 5.575mg 3%
Vitamin A 7µg 35µg 3%
Potassium 279mg 226mg 2%
Magnesium 23mg 32mg 2%
Net carbs 0g 18.67g N/A
Vitamin D 6IU 5IU 0%
Sugar 0g 4.68g N/A
Copper 0.085mg 0.089mg 0%
Vitamin D 0.1µg 0.1µg 0%
Trans fat 0.071g 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 0.004g N/A
Omega-3 - DHA 0.001g 0.007g N/A
Omega-3 - DPA 0.013g 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
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% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more ProteinProtein +44.6%
Contains more FatsFats +136.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +338.9%
~equal in Water ~52.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains more Mono. FatMonounsaturated fat +211%
Contains less Sat. FatSaturated fat -63.2%
Contains more Poly. FatPolyunsaturated fat +109.8%

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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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.