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Steak vs Ground meat - In-Depth Nutrition Comparison

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Important differences between Steak and Ground meat

  • Steak has more Selenium, Vitamin B6, Vitamin B2, and Vitamin B3, however Ground meat has more Vitamin B12.
  • Steak's daily need coverage for Selenium is 23% more.
  • Steak has 2 times more Vitamin B2 than Ground meat. Steak has 0.301mg of Vitamin B2, while Ground meat has 0.171mg.
  • Ground meat is lower in Saturated Fat.

The food varieties used in the comparison are Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked.

Infographic

Steak vs Ground meat infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +35.3%
Contains more Potassium +15.8%
Contains less Sodium -20.5%
Contains more Calcium +175%
Equal in Iron - 2.27
Equal in Phosphorus - 166
Equal in Zinc - 5.84
Equal in Copper - 0.079
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 90% 17% 70% 25% 8% 173% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 86% 13% 72% 22% 10% 160% 27%
Contains more Magnesium +35.3%
Contains more Potassium +15.8%
Contains less Sodium -20.5%
Contains more Calcium +175%
Equal in Iron - 2.27
Equal in Phosphorus - 166
Equal in Zinc - 5.84
Equal in Copper - 0.079

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Steak
6
:
Contains more Vitamin A +177.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +45.1%
Contains more Vitamin B2 +76%
Contains more Vitamin B3 +27.9%
Contains more Vitamin B6 +60.8%
Contains more Folate +16.7%
Contains more Vitamin B12 +13.2%
Contains more Vitamin K +81.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 13% 40% 76% 31% 72% 6% 312% 8%
Contains more Vitamin A +177.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +45.1%
Contains more Vitamin B2 +76%
Contains more Vitamin B3 +27.9%
Contains more Vitamin B6 +60.8%
Contains more Folate +16.7%
Contains more Vitamin B12 +13.2%
Contains more Vitamin K +81.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Steak Ground meat
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Steak Ground meat Opinion
Net carbs 0g 0g
Protein 24.85g 23.87g Steak
Fats 19.02g 15.37g Steak
Carbs 0g 0g
Calories 271kcal 241kcal Steak
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 12mg 33mg Ground meat
Iron 2.4mg 2.27mg Steak
Magnesium 23mg 17mg Steak
Phosphorus 163mg 166mg Ground meat
Potassium 279mg 241mg Steak
Sodium 58mg 73mg Steak
Zinc 6.34mg 5.84mg Steak
Copper 0.085mg 0.079mg Steak
Vitamin A 25IU 9IU Steak
Vitamin E mg 0.12mg Ground meat
Vitamin D 6IU 2IU Steak
Vitamin D 0.1µg 0µg Steak
Vitamin C 0mg 0mg
Vitamin B1 0.074mg 0.051mg Steak
Vitamin B2 0.301mg 0.171mg Steak
Vitamin B3 5.149mg 4.026mg Steak
Vitamin B5 mg 0.512mg Ground meat
Vitamin B6 0.5mg 0.311mg Steak
Folate 6µg 7µg Ground meat
Vitamin B12 2.2µg 2.49µg Ground meat
Vitamin K 1.6µg 2.9µg Ground meat
Tryptophan 0.278mg 0.121mg Steak
Threonine 1.171mg 0.923mg Steak
Isoleucine 1.157mg 1.055mg Steak
Leucine 2.142mg 1.861mg Steak
Lysine 2.38mg 1.976mg Steak
Methionine 0.672mg 0.614mg Steak
Phenylalanine 0.997mg 0.931mg Steak
Valine 1.242mg 1.172mg Steak
Histidine 0.931mg 0.775mg Steak
Cholesterol 78mg 88mg Steak
Trans Fat g 1.173g Steak
Saturated Fat 8.443g 6.073g Ground meat
Monounsaturated Fat 9.171g 7.322g Steak
Polyunsaturated fat 0.896g 0.408g Steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Ground meat
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
49
Steak
46
Ground meat
Mineral Summary Score
52
Steak
49
Ground meat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
149%
Steak
143%
Ground meat
Carbohydrates
0%
Steak
0%
Ground meat
Fats
88%
Steak
71%
Ground meat

Comparison summary

Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 15mg)
Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Ground meat
Ground meat is lower in Saturated Fat (difference - 2.37g)
Which food is cheaper?
Ground meat
Ground meat is cheaper (difference - $0.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/nutrients
  2. Ground meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.