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Steak vs. Couscous — In-Depth Nutrition Comparison

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What are the main differences between steak and couscous?

  • Steak has more vitamin B12, zinc, vitamin B6, vitamin B3, iron, vitamin B2, phosphorus, and selenium than couscous.
  • Steak's daily need coverage for vitamin B12 is 92% higher.
  • Couscous has a higher glycemic index (65) 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 Couscous, cooked types in this comparison.

Infographic

Steak vs Couscous 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
8
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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +187.5%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +381%
Contains more IronIron +531.6%
Contains more CopperCopper +107.3%
Contains more ZincZinc +2338.5%
Contains more PhosphorusPhosphorus +640.9%
Contains more SeleniumSelenium +15.6%
Contains less SodiumSodium -91.4%

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
8
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% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +17.5%
Contains more Vitamin B2Vitamin B2 +1014.8%
Contains more Vitamin B3Vitamin B3 +423.8%
Contains more Vitamin B6Vitamin B6 +880.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1500%
Contains more FolateFolate +150%
~equal in Vitamin C ~0mg

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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +555.7%
Contains more FatsFats +11787.5%
Contains more OtherOther +107.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +41586.4%
Contains more Poly. FatPolyunsaturated fat +1300%
Contains less Sat. FatSaturated fat -99.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Couscous DV% diff.
Vitamin B12 2.2µg 0µg 92%
Zinc 6.34mg 0.26mg 55%
Protein 24.85g 3.79g 42%
Saturated fat 8.443g 0.029g 38%
Vitamin B6 0.5mg 0.051mg 35%
Fats 19.02g 0.16g 29%
Cholesterol 78mg 0mg 26%
Vitamin B3 5.149mg 0.983mg 26%
Iron 2.4mg 0.38mg 25%
Monounsaturated fat 9.171g 0.022g 23%
Vitamin B2 0.301mg 0.027mg 21%
Phosphorus 163mg 22mg 20%
Selenium 31.8µg 27.5µg 8%
Calories 271kcal 112kcal 8%
Carbs 0g 23.22g 8%
Potassium 279mg 58mg 7%
Vitamin B5 0.371mg 7%
Polyunsaturated fat 0.896g 0.064g 6%
Fiber 0g 1.4g 6%
Copper 0.085mg 0.041mg 5%
Magnesium 23mg 8mg 4%
Manganese 0.084mg 4%
Sodium 58mg 5mg 2%
Folate 6µg 15µg 2%
Vitamin K 1.6µg 0.1µg 1%
Vitamin D 6IU 0IU 1%
Choline 3.3mg 1%
Vitamin B1 0.074mg 0.063mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.13mg 1%
Vitamin A 7µg 0µg 1%
Net carbs 0g 21.82g N/A
Calcium 12mg 8mg 0%
Sugar 0g 0.1g N/A
Tryptophan 0.278mg 0.049mg 0%
Threonine 1.171mg 0.1mg 0%
Isoleucine 1.157mg 0.147mg 0%
Leucine 2.142mg 0.259mg 0%
Lysine 2.38mg 0.073mg 0%
Methionine 0.672mg 0.059mg 0%
Phenylalanine 0.997mg 0.184mg 0%
Valine 1.242mg 0.162mg 0%
Histidine 0.931mg 0.077mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Couscous
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
7%
Couscous
Minerals Daily Need Coverage Score
59%
Steak
22%
Couscous

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 65)
Which food is richer in minerals?
Steak
Steak is relatively richer in minerals
Which food is richer in vitamins?
Steak
Steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 53mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 8.414g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $1.1)

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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.