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Steak vs. Cranberries — In-Depth Nutrition Comparison

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A recap on differences between steak and cranberries

  • Steak is higher than cranberries in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, iron, phosphorus, and vitamin B2.
  • Steak covers your daily vitamin B12 needs 92% more than cranberries.
  • The glycemic index of steak is lower.

Food varieties used in this article are Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Cranberries, raw.

Infographic

Steak vs Cranberries 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
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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +283.3%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +248.8%
Contains more IronIron +943.5%
Contains more CopperCopper +51.8%
Contains more ZincZinc +6944.4%
Contains more PhosphorusPhosphorus +1381.8%
Contains more SeleniumSelenium +31700%
Contains less SodiumSodium -96.6%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +516.7%
Contains more Vitamin B2Vitamin B2 +1405%
Contains more Vitamin B3Vitamin B3 +4998%
Contains more Vitamin B6Vitamin B6 +777.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +500%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +212.5%

All nutrients comparison - raw data values

Nutrient Steak Cranberries DV% diff.
Vitamin B12 2.2µg 0µg 92%
Selenium 31.8µg 0.1µg 58%
Zinc 6.34mg 0.09mg 57%
Protein 24.85g 0.46g 49%
Saturated fat 8.443g 0.008g 38%
Vitamin B6 0.5mg 0.057mg 34%
Vitamin B3 5.149mg 0.101mg 32%
Fats 19.02g 0.13g 29%
Iron 2.4mg 0.23mg 27%
Cholesterol 78mg 0mg 26%
Monounsaturated fat 9.171g 0.018g 23%
Vitamin B2 0.301mg 0.02mg 22%
Phosphorus 163mg 11mg 22%
Vitamin C 0mg 14mg 16%
Fiber 0g 3.6g 14%
Manganese 0.267mg 12%
Calories 271kcal 46kcal 11%
Vitamin E 1.32mg 9%
Vitamin B5 0.295mg 6%
Polyunsaturated fat 0.896g 0.055g 6%
Potassium 279mg 80mg 6%
Vitamin B1 0.074mg 0.012mg 5%
Carbs 0g 11.97g 4%
Magnesium 23mg 6mg 4%
Copper 0.085mg 0.056mg 3%
Vitamin K 1.6µg 5µg 3%
Sodium 58mg 2mg 2%
Fructose 0.67g 1%
Folate 6µg 1µg 1%
Choline 5.5mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin D 6IU 0IU 1%
Net carbs 0g 8.37g N/A
Calcium 12mg 8mg 0%
Sugar 0g 4.27g N/A
Vitamin A 7µg 3µg 0%
Tryptophan 0.278mg 0.003mg 0%
Threonine 1.171mg 0.028mg 0%
Isoleucine 1.157mg 0.033mg 0%
Leucine 2.142mg 0.053mg 0%
Lysine 2.38mg 0.039mg 0%
Methionine 0.672mg 0.003mg 0%
Phenylalanine 0.997mg 0.036mg 0%
Valine 1.242mg 0.045mg 0%
Histidine 0.931mg 0.018mg 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
3
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +5302.2%
Contains more FatsFats +14530.8%
Contains more OtherOther +350%
Contains more CarbsCarbs +∞%
Contains more WaterWater +57.1%

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +50850%
Contains more Poly. FatPolyunsaturated fat +1529.1%
Contains less Sat. FatSaturated fat -99.9%

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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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.