Steak vs. Graham cracker — In-Depth Nutrition Comparison
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Significant differences between steak and graham cracker
- Steak has more vitamin B12, zinc, selenium, and vitamin B6; however, graham cracker is richer in folate, iron, and vitamin B1.
- Steak covers your daily vitamin B12 needs 92% more than graham cracker.
- Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of steak is 0.
Specific 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 Cookies, graham crackers, plain or honey (includes cinnamon).
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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 PotassiumPotassium | +64.1% |
| Contains more ZincZinc | +560.4% |
| Contains less SodiumSodium | -87.4% |
| Contains more SeleniumSelenium | +404.8% |
| Contains more MagnesiumMagnesium | +73.9% |
| Contains more CalciumCalcium | +541.7% |
| Contains more IronIron | +57.5% |
| Contains more CopperCopper | +100% |
| Contains more PhosphorusPhosphorus | +13.5% |
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 | +16% |
| Contains more Vitamin B6Vitamin B6 | +220.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +258.1% |
| Contains more Vitamin KVitamin K | +793.8% |
| Contains more FolateFolate | +1416.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.2µg | 0µg | 92% |
| Zinc | 6.34mg | 0.96mg | 49% |
| Selenium | 31.8µg | 6.3µg | 46% |
| Manganese | 1.019mg | 44% | |
| Protein | 24.85g | 6.69g | 36% |
| Saturated fat | 8.443g | 1.633g | 31% |
| Polyunsaturated fat | 0.896g | 5.388g | 30% |
| Carbs | 0g | 77.66g | 26% |
| Cholesterol | 78mg | 0mg | 26% |
| Vitamin B6 | 0.5mg | 0.156mg | 26% |
| Folate | 6µg | 91µg | 21% |
| Starch | 46.56g | 19% | |
| Monounsaturated fat | 9.171g | 2.509g | 17% |
| Iron | 2.4mg | 3.78mg | 17% |
| Sodium | 58mg | 459mg | 17% |
| Vitamin B1 | 0.074mg | 0.265mg | 16% |
| Fiber | 0g | 3.4g | 14% |
| Fats | 19.02g | 10.6g | 13% |
| Vitamin K | 1.6µg | 14.3µg | 11% |
| Vitamin E | 1.51mg | 10% | |
| Copper | 0.085mg | 0.17mg | 9% |
| Calories | 271kcal | 430kcal | 8% |
| Vitamin B5 | 0.42mg | 8% | |
| Calcium | 12mg | 77mg | 7% |
| Vitamin B3 | 5.149mg | 4.439mg | 4% |
| Magnesium | 23mg | 40mg | 4% |
| Phosphorus | 163mg | 185mg | 3% |
| Potassium | 279mg | 170mg | 3% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Fructose | 0.99g | 1% | |
| Vitamin A | 7µg | 0µg | 1% |
| Choline | 5.9mg | 1% | |
| Vitamin D | 6IU | 0IU | 1% |
| Vitamin B2 | 0.301mg | 0.317mg | 1% |
| Net carbs | 0g | 74.26g | N/A |
| Sugar | 0g | 24.85g | N/A |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.278mg | 0% | |
| Threonine | 1.171mg | 0% | |
| Isoleucine | 1.157mg | 0% | |
| Leucine | 2.142mg | 0% | |
| Lysine | 2.38mg | 0% | |
| Methionine | 0.672mg | 0% | |
| Phenylalanine | 0.997mg | 0% | |
| Valine | 1.242mg | 0% | |
| Histidine | 0.931mg | 0% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - DHA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-3 - DPA | 0.013g | 0g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.85 g
Fats:
19.02 g
Carbs:
0 g
Water:
55.59 g
Other:
0.54 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +271.4% |
| Contains more FatsFats | +79.4% |
| Contains more WaterWater | +1539.8% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +207.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
8.443 g
Monounsaturated fat:
Mono. Fat
9.171 g
Polyunsaturated fat:
Poly. Fat
0.896 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains more Mono. FatMonounsaturated fat | +265.5% |
| Contains less Sat. FatSaturated fat | -80.7% |
| Contains more Poly. FatPolyunsaturated fat | +501.3% |
