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Steak vs Ground Beef - Nutrition Comparison & Health Impact

Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on May 04, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Steak
vs
Ground beef

Summary 

Ground beef is lower in total fats and saturated fats. Ground beef is richer in vitamins B12 and B5. In comparison, steak is richer in zinc, selenium, monosaturated fats, and vitamins B2, B3, and B6. Ground beef has a high risk of food-borne illnesses.

Introduction

This article will compare steak and ground beef to one another according to their differences. The comparison will be between beef steak and ground beef meat

Although we can find steak and ground meat from different animals, our comparison will be about beef.

Steak can be from different cuts, such as the ribeye, tenderloin, sirloin, t- bone, among others.  Another feature of steak is the grading. A prime steak is when you have marbling in between the muscle fibers. While cooking this steak, the fat will melt and give flavor and tenderness to it.

Lower grades have less to no marbling, meaning the flavor is less, and it won't be as tender as a prime steak. This article will compare a trimmed-fat rib eye steak to 70% lean meat and 30% fat ground beef.

We will compare them based on their differences in nutritional contents and health impacts.
 

Nutritional content comparison

This section will compare 100 g of each food in cooked forms.

Calories

Their caloric content is nearly similar. Steak has a slightly higher caloric content of 271 calories. In comparison, ground beef has 241 calories.

Carbs

Their carbohydrate content is negligible.

Fats

A ribeye steak is higher in fat compared to ground beef. It contains 19g of fat which are primarily monounsaturated fats. Ground beef contains 15.4g of fat, primarily monounsaturated fats. 

It is important to note that both these foods are high in saturated fats. Comparatively, steak contains higher amounts of saturated fats, and it contains 8.4g of saturated fats, compared to ground beef which contains 6g of saturated fats. 

Protein

Both are rich in protein. Steak contains 25g of protein, whereas ground beef contains 24g of protein. Their difference is not so significant. 

Red meat, in this case, steak and ground beef, are a great source of protein. 

This list displays foods that are categorized as foods rich in protein. 

Minerals

Red meat is packed with minerals. They are a good source of iron, copper, zinc, potassium, phosphorus, and selenium. Both are rich in these minerals. However, comparatively, steak is richer in selenium and zinc. The remaining minerals are almost similar, with some negligible differences. 

To better understand the mineral distribution, the diagram below displays the comparative distribution of their minerals. 

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.
Steak
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
Contains more MagnesiumMagnesium +35.3%
Contains more PotassiumPotassium +15.8%
Contains less SodiumSodium -20.5%
Contains more SeleniumSelenium +66.5%
Contains more CalciumCalcium +175%
~equal in Iron ~2.27mg
~equal in Copper ~0.079mg
~equal in Zinc ~5.84mg
~equal in Phosphorus ~166mg
 

Vitamins

Steak is richer in vitamins B2, B3, and B6. In addition, it is rich in vitamin B12. However, comparatively, ground beef is richer in vitamins B12 and B5.

The diagram below displays the comparative distribution of their vitamins

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.
Steak
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1.5% 0% 3% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.54% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
Contains more Vitamin AVitamin A +177.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +45.1%
Contains more Vitamin B2Vitamin B2 +76%
Contains more Vitamin B3Vitamin B3 +27.9%
Contains more Vitamin B6Vitamin B6 +60.8%
Contains more Vitamin B12Vitamin B12 +13.2%
Contains more Vitamin KVitamin K +81.3%
Contains more FolateFolate +16.7%
~equal in Vitamin C ~0mg
 

Health impacts

Infections

Steak can be eaten medium or rare; ground beef shouldn't be eaten like that. Burger patties are ground beef that shouldn't be eaten medium rare. This is mainly because ground beef gets mixed in the meat grinder and exposed to all sorts of bacteria and cross contaminants. One of the primary infections that come with uncooked meat that causes diarrhea is E Coli. One of the severe outcomes of this infection would be hemolytic uremic syndrome. Thus to reduce the risks of food-borne disease, you should always eat ground meat well done. (1) (2)

Anemia

Section reviewed by gastroenterologist Arpi Gasparyan Article author photo Arpi Gasparyan

Vitamin B12 and iron are needed to produce healthy red blood cells. A deficiency in either would cause anemia. It is essential to have diets rich in these nutrients. Both are excellent sources of vitamin B12 and iron; ground beef is richer in vitamin B12. (3)

This paper aims to show that eliminating red meat from diets has adverse effects, one of which is iron deficiency anemia. (4) 

Red meat allergy and intolerance 

Intolerance is usually followed up after bariatric surgeries, which aim for weight loss. Several issues will arise with these surgeries, such as dumping syndrome and pancreatic juice not being exposed properly to food passing through the intestines, leading to intolerance due to indigestion. 

On the other hand, allergy is a different topic related to red meat. The person cannot eat red meat in case of allergy, but in case of intolerance, a small amount could be consumed without a problem. 

In detail, this article discusses the differences between red meat intolerance and allergy

Negative impacts of red meat

Red meat has several negative impacts when eaten in high amounts, and even sometimes, moderate amounts are associated with adverse health impacts. This article discusses red meat's negative impacts on metabolic and cardiovascular health.

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: May 04, 2023
Medically reviewed by Igor Bussel

Infographic

Steak vs Ground beef infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Contains more FatsFats +23.7%
Contains more OtherOther +342.6%
~equal in Protein ~23.87g
~equal in Carbs ~0g
~equal in Water ~58.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
2
46% 50% 5%
Saturated Fat: Sat. Fat 8.443 g
Monounsaturated Fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
44% 53% 3%
Saturated Fat: Sat. Fat 6.073 g
Monounsaturated Fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 g
Contains more Mono. FatMonounsaturated Fat +25.3%
Contains more Poly. FatPolyunsaturated fat +119.6%
Contains less Sat. FatSaturated Fat -28.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Steak Ground beef
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

All nutrients comparison - raw data values

Nutrient Steak Ground beef Opinion
Calories 271kcal 241kcal Steak
Protein 24.85g 23.87g Steak
Fats 19.02g 15.37g Steak
Cholesterol 78mg 88mg Steak
Vitamin D 6IU 2IU Steak
Magnesium 23mg 17mg Steak
Calcium 12mg 33mg Ground beef
Potassium 279mg 241mg Steak
Iron 2.4mg 2.27mg Steak
Copper 0.085mg 0.079mg Steak
Zinc 6.34mg 5.84mg Steak
Phosphorus 163mg 166mg Ground beef
Sodium 58mg 73mg Steak
Vitamin A 25IU 9IU Steak
Vitamin A RAE 7µg 3µg Steak
Vitamin E 0.12mg Ground beef
Vitamin D 0.1µg 0µg Steak
Manganese 0.009mg Ground beef
Selenium 31.8µg 19.1µg Steak
Vitamin B1 0.074mg 0.051mg Steak
Vitamin B2 0.301mg 0.171mg Steak
Vitamin B3 5.149mg 4.026mg Steak
Vitamin B5 0.512mg Ground beef
Vitamin B6 0.5mg 0.311mg Steak
Vitamin B12 2.2µg 2.49µg Ground beef
Vitamin K 1.6µg 2.9µg Ground beef
Folate 6µg 7µg Ground beef
Trans Fat 1.173g Steak
Choline 73.2mg Ground beef
Saturated Fat 8.443g 6.073g Ground beef
Monounsaturated Fat 9.171g 7.322g Steak
Polyunsaturated fat 0.896g 0.408g Steak
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
Omega-3 - EPA 0.001g 0g Steak
Omega-3 - DHA 0.001g 0g Steak
Omega-3 - DPA 0.013g 0g Steak
Omega-6 - Gamma-linoleic acid 0.008g Ground beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Ground beef
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Steak
46%
Ground beef
Minerals Daily Need Coverage Score
59%
Steak
50%
Ground beef

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 beef
Ground beef is lower in Saturated Fat (difference - 2.37g)
Which food is cheaper?
Ground beef
Ground beef 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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

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