Steak vs. Groat — In-Depth Nutrition Comparison
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A recap on differences between steak and groat
- Steak is higher in vitamin B12, selenium, zinc, and vitamin B6, yet groat is higher in copper, magnesium, fiber, and phosphorus.
- Groat covers your daily copper needs 113% more than steak.
- The amount of cholesterol in groat is lower.
- 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 Buckwheat.
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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 ZincZinc | +164.2% |
| Contains more SeleniumSelenium | +283.1% |
| Contains more MagnesiumMagnesium | +904.3% |
| Contains more CalciumCalcium | +50% |
| Contains more PotassiumPotassium | +64.9% |
| Contains more CopperCopper | +1194.1% |
| Contains more PhosphorusPhosphorus | +112.9% |
| Contains less SodiumSodium | -98.3% |
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 B6Vitamin B6 | +138.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B1Vitamin B1 | +36.5% |
| Contains more Vitamin B2Vitamin B2 | +41.2% |
| Contains more Vitamin B3Vitamin B3 | +36.3% |
| Contains more FolateFolate | +400% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.085mg | 1.1mg | 113% |
| Vitamin B12 | 2.2µg | 0µg | 92% |
| Manganese | 1.3mg | 57% | |
| Magnesium | 23mg | 231mg | 50% |
| Selenium | 31.8µg | 8.3µg | 43% |
| Fiber | 0g | 10g | 40% |
| Zinc | 6.34mg | 2.4mg | 36% |
| Saturated fat | 8.443g | 0.741g | 35% |
| Cholesterol | 78mg | 0mg | 26% |
| Phosphorus | 163mg | 347mg | 26% |
| Vitamin B5 | 1.233mg | 25% | |
| Carbs | 0g | 71.5g | 24% |
| Fats | 19.02g | 3.4g | 24% |
| Protein | 24.85g | 13.25g | 23% |
| Vitamin B6 | 0.5mg | 0.21mg | 22% |
| Monounsaturated fat | 9.171g | 1.04g | 20% |
| Vitamin B3 | 5.149mg | 7.02mg | 12% |
| Vitamin B2 | 0.301mg | 0.425mg | 10% |
| Folate | 6µg | 30µg | 6% |
| Potassium | 279mg | 460mg | 5% |
| Calories | 271kcal | 343kcal | 4% |
| Iron | 2.4mg | 2.2mg | 3% |
| Vitamin B1 | 0.074mg | 0.101mg | 2% |
| Sodium | 58mg | 1mg | 2% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Vitamin K | 1.6µg | 1% | |
| Calcium | 12mg | 18mg | 1% |
| Vitamin D | 6IU | 0IU | 1% |
| Polyunsaturated fat | 0.896g | 1.039g | 1% |
| Net carbs | 0g | 61.5g | N/A |
| Tryptophan | 0.278mg | 0.192mg | 0% |
| Threonine | 1.171mg | 0.506mg | 0% |
| Isoleucine | 1.157mg | 0.498mg | 0% |
| Leucine | 2.142mg | 0.832mg | 0% |
| Lysine | 2.38mg | 0.672mg | 0% |
| Methionine | 0.672mg | 0.172mg | 0% |
| Phenylalanine | 0.997mg | 0.52mg | 0% |
| Valine | 1.242mg | 0.678mg | 0% |
| Histidine | 0.931mg | 0.309mg | 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 | +87.5% |
| Contains more FatsFats | +459.4% |
| Contains more WaterWater | +470.2% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +288.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +781.8% |
| Contains less Sat. FatSaturated fat | -91.2% |
| Contains more Poly. FatPolyunsaturated fat | +16% |
