Steak vs. Asparagus — In-Depth Nutrition Comparison
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How are steak and asparagus different?
- Steak is richer in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, and phosphorus, while asparagus is higher in vitamin K and vitamin A.
- Steak covers your daily need for vitamin B12, 92% more than asparagus.
- Asparagus has a higher glycemic index (32) than steak (0).
Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Asparagus, raw types were used in this article.
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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 | +64.3% |
| Contains more PotassiumPotassium | +38.1% |
| Contains more IronIron | +12.1% |
| Contains more ZincZinc | +1074.1% |
| Contains more PhosphorusPhosphorus | +213.5% |
| Contains more SeleniumSelenium | +1282.6% |
| Contains more CalciumCalcium | +100% |
| Contains more CopperCopper | +122.4% |
| 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.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +113.5% |
| Contains more Vitamin B3Vitamin B3 | +426.5% |
| Contains more Vitamin B6Vitamin B6 | +449.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +442.9% |
| Contains more Vitamin B1Vitamin B1 | +93.2% |
| Contains more Vitamin KVitamin K | +2500% |
| Contains more FolateFolate | +766.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.2µg | 0µg | 92% |
| Selenium | 31.8µg | 2.3µg | 54% |
| Zinc | 6.34mg | 0.54mg | 53% |
| Protein | 24.85g | 2.2g | 45% |
| Saturated fat | 8.443g | 0.04g | 38% |
| Vitamin K | 1.6µg | 41.6µg | 33% |
| Vitamin B6 | 0.5mg | 0.091mg | 31% |
| Fats | 19.02g | 0.12g | 29% |
| Cholesterol | 78mg | 0mg | 26% |
| Vitamin B3 | 5.149mg | 0.978mg | 26% |
| Monounsaturated fat | 9.171g | 0g | 23% |
| Phosphorus | 163mg | 52mg | 16% |
| Calories | 271kcal | 20kcal | 13% |
| Folate | 6µg | 52µg | 12% |
| Vitamin B2 | 0.301mg | 0.141mg | 12% |
| Copper | 0.085mg | 0.189mg | 12% |
| Vitamin E | 1.13mg | 8% | |
| Fiber | 0g | 2.1g | 8% |
| Manganese | 0.158mg | 7% | |
| Vitamin B1 | 0.074mg | 0.143mg | 6% |
| Polyunsaturated fat | 0.896g | 0.05g | 6% |
| Vitamin C | 0mg | 5.6mg | 6% |
| Vitamin B5 | 0.274mg | 5% | |
| Choline | 16mg | 3% | |
| Iron | 2.4mg | 2.14mg | 3% |
| Vitamin A | 7µg | 38µg | 3% |
| Magnesium | 23mg | 14mg | 2% |
| Sodium | 58mg | 2mg | 2% |
| Potassium | 279mg | 202mg | 2% |
| Fructose | 1g | 1% | |
| Calcium | 12mg | 24mg | 1% |
| Vitamin D | 6IU | 0IU | 1% |
| Carbs | 0g | 3.88g | 1% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Net carbs | 0g | 1.78g | N/A |
| Sugar | 0g | 1.88g | N/A |
| Tryptophan | 0.278mg | 0.027mg | 0% |
| Threonine | 1.171mg | 0.084mg | 0% |
| Isoleucine | 1.157mg | 0.075mg | 0% |
| Leucine | 2.142mg | 0.128mg | 0% |
| Lysine | 2.38mg | 0.104mg | 0% |
| Methionine | 0.672mg | 0.031mg | 0% |
| Phenylalanine | 0.997mg | 0.075mg | 0% |
| Valine | 1.242mg | 0.115mg | 0% |
| Histidine | 0.931mg | 0.049mg | 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 | +1029.5% |
| Contains more FatsFats | +15750% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +67.7% |
~equal in
Other
~0.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +1692% |
| Contains less Sat. FatSaturated fat | -99.5% |
