Steak vs. Egg white — In-Depth Nutrition Comparison
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Differences between steak and egg whites
- Steak has more vitamin B12, zinc, vitamin B6, vitamin B3, iron, selenium, and phosphorus, while egg whites have more vitamin B2.
- Steak's daily need coverage for vitamin B12 is 88% higher.
The food types used in this comparison are Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Egg, white, raw, fresh.
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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.
| Contains more MagnesiumMagnesium | +109.1% |
| Contains more CalciumCalcium | +71.4% |
| Contains more PotassiumPotassium | +71.2% |
| Contains more IronIron | +2900% |
| Contains more CopperCopper | +269.6% |
| Contains more ZincZinc | +21033.3% |
| Contains more PhosphorusPhosphorus | +986.7% |
| Contains less SodiumSodium | -65.1% |
| Contains more SeleniumSelenium | +59% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1750% |
| Contains more Vitamin B3Vitamin B3 | +4803.8% |
| Contains more Vitamin B6Vitamin B6 | +9900% |
| Contains more Vitamin B12Vitamin B12 | +2344.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +50% |
| Contains more Vitamin B2Vitamin B2 | +45.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.2µg | 0.09µg | 88% |
| Zinc | 6.34mg | 0.03mg | 57% |
| Saturated fat | 8.443g | 0g | 38% |
| Vitamin B6 | 0.5mg | 0.005mg | 38% |
| Vitamin B3 | 5.149mg | 0.105mg | 32% |
| Fats | 19.02g | 0.17g | 29% |
| Iron | 2.4mg | 0.08mg | 29% |
| Protein | 24.85g | 10.9g | 28% |
| Cholesterol | 78mg | 0mg | 26% |
| Monounsaturated fat | 9.171g | 0g | 23% |
| Selenium | 31.8µg | 20µg | 21% |
| Phosphorus | 163mg | 15mg | 21% |
| Vitamin B2 | 0.301mg | 0.439mg | 11% |
| Calories | 271kcal | 52kcal | 11% |
| Copper | 0.085mg | 0.023mg | 7% |
| Polyunsaturated fat | 0.896g | 0g | 6% |
| Vitamin B1 | 0.074mg | 0.004mg | 6% |
| Sodium | 58mg | 166mg | 5% |
| Vitamin B5 | 0.19mg | 4% | |
| Potassium | 279mg | 163mg | 3% |
| Magnesium | 23mg | 11mg | 3% |
| Vitamin A | 7µg | 0µg | 1% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Calcium | 12mg | 7mg | 1% |
| Vitamin D | 6IU | 0IU | 1% |
| Vitamin K | 1.6µg | 0µg | 1% |
| Folate | 6µg | 4µg | 1% |
| Net carbs | 0g | 0.73g | N/A |
| Carbs | 0g | 0.73g | 0% |
| Sugar | 0g | 0.71g | N/A |
| Manganese | 0.011mg | 0% | |
| Choline | 1.1mg | 0% | |
| Tryptophan | 0.278mg | 0.125mg | 0% |
| Threonine | 1.171mg | 0.449mg | 0% |
| Isoleucine | 1.157mg | 0.661mg | 0% |
| Leucine | 2.142mg | 1.016mg | 0% |
| Lysine | 2.38mg | 0.806mg | 0% |
| Methionine | 0.672mg | 0.399mg | 0% |
| Phenylalanine | 0.997mg | 0.686mg | 0% |
| Valine | 1.242mg | 0.809mg | 0% |
| Histidine | 0.931mg | 0.29mg | 0% |
| Fructose | 0.07g | 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
| Contains more ProteinProtein | +128% |
| Contains more FatsFats | +11088.2% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +57.5% |
| Contains more OtherOther | +16.7% |
