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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Steak
Steak
6
:
2
Ground meat
Ground meat
Contains more Potassium +15.8%
Contains more Magnesium +35.3%
Contains less Sodium -20.5%
Contains more Calcium +175%
Equal in Iron - 2.27
Equal in Copper - 0.079
Equal in Zinc - 5.84
Equal in Phosphorus - 166
Steak
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 90% 4% 25% 17% 29% 173% 70% 8%
Ground meat
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 86% 10% 22% 13% 27% 160% 72% 10%
Contains more Potassium +15.8%
Contains more Magnesium +35.3%
Contains less Sodium -20.5%
Contains more Calcium +175%
Equal in Iron - 2.27
Equal in Copper - 0.079
Equal in Zinc - 5.84
Equal in Phosphorus - 166

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
Steak
6
:
5
Ground meat
Ground meat
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 Vitamin B12 +13.2%
Contains more Vitamin K +81.3%
Contains more Folate +16.7%
Steak
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 3% 19% 70% 97% 0% 116% 275% 4% 5%
Ground meat
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 3% 0% 13% 40% 76% 31% 72% 312% 8% 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 Vitamin B12 +13.2%
Contains more Vitamin K +81.3%
Contains more Folate +16.7%

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 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 Cholesterol ok
Lower in Sodium 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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 10mg)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 15mg)
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.

All nutrients comparison - raw data values

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

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.