Steak vs. Filo — In-Depth Nutrition Comparison
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A recap on the differences between steak and filo
- Steak is higher in vitamin B12, zinc, vitamin B6, selenium, and phosphorus, yet filo is higher in vitamin B1 and folate.
- Steak covers your daily vitamin B12 needs 92% more than filo.
- 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 Phyllo dough.
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.
| Contains more MagnesiumMagnesium | +53.3% |
| Contains more PotassiumPotassium | +277% |
| Contains more ZincZinc | +1193.9% |
| Contains more PhosphorusPhosphorus | +117.3% |
| Contains less SodiumSodium | -88% |
| Contains more SeleniumSelenium | +36.5% |
| Contains more IronIron | +33.8% |
| Contains more CopperCopper | +18.8% |
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 B3Vitamin B3 | +26.4% |
| Contains more Vitamin B6Vitamin B6 | +1566.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +631.1% |
| Contains more Vitamin B2Vitamin B2 | +13.3% |
| Contains more Vitamin KVitamin K | +56.3% |
| Contains more FolateFolate | +1366.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.2µg | 0µg | 92% |
| Zinc | 6.34mg | 0.49mg | 53% |
| Vitamin B1 | 0.074mg | 0.541mg | 39% |
| Vitamin B6 | 0.5mg | 0.03mg | 36% |
| Protein | 24.85g | 7.1g | 36% |
| Saturated fat | 8.443g | 1.47g | 32% |
| Cholesterol | 78mg | 0mg | 26% |
| Folate | 6µg | 88µg | 21% |
| Manganese | 0.476mg | 21% | |
| Fats | 19.02g | 6g | 20% |
| Sodium | 58mg | 483mg | 18% |
| Carbs | 0g | 52.6g | 18% |
| Selenium | 31.8µg | 23.3µg | 15% |
| Monounsaturated fat | 9.171g | 3.149g | 15% |
| Phosphorus | 163mg | 75mg | 13% |
| Iron | 2.4mg | 3.21mg | 10% |
| Fiber | 0g | 1.9g | 8% |
| Vitamin B3 | 5.149mg | 4.073mg | 7% |
| Vitamin B5 | 0.302mg | 6% | |
| Potassium | 279mg | 74mg | 6% |
| Vitamin B2 | 0.301mg | 0.341mg | 3% |
| Copper | 0.085mg | 0.101mg | 2% |
| Magnesium | 23mg | 15mg | 2% |
| Vitamin K | 1.6µg | 2.5µg | 1% |
| Choline | 6.9mg | 1% | |
| Calories | 271kcal | 299kcal | 1% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Vitamin E | 0.08mg | 1% | |
| Vitamin A | 7µg | 0µg | 1% |
| Vitamin D | 6IU | 0IU | 1% |
| Net carbs | 0g | 50.7g | N/A |
| Calcium | 12mg | 11mg | 0% |
| Sugar | 0g | 0.18g | N/A |
| Polyunsaturated fat | 0.896g | 0.923g | 0% |
| Tryptophan | 0.278mg | 0.088mg | 0% |
| Threonine | 1.171mg | 0.194mg | 0% |
| Isoleucine | 1.157mg | 0.246mg | 0% |
| Leucine | 2.142mg | 0.49mg | 0% |
| Lysine | 2.38mg | 0.158mg | 0% |
| Methionine | 0.672mg | 0.126mg | 0% |
| Phenylalanine | 0.997mg | 0.359mg | 0% |
| Valine | 1.242mg | 0.286mg | 0% |
| Histidine | 0.931mg | 0.159mg | 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 | +250% |
| Contains more FatsFats | +217% |
| Contains more WaterWater | +70.5% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +214.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +191.2% |
| Contains less Sat. FatSaturated fat | -82.6% |
~equal in
Polyunsaturated fat
~0.923g
