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Steak vs. Grouse — In-Depth Nutrition Comparison

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Significant differences between steak and grouse

  • Steak has more zinc, iron, and polyunsaturated fat; however, grouse is richer in vitamin B6, vitamin B3, vitamin B12, and phosphorus.
  • Grouse covers your daily vitamin B6 needs 60% more than steak.
  • Grouse has 65 times less saturated fat than steak. Steak has 8.443g of saturated fat, while grouse has 0.13g.

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 Ruffed Grouse, breast meat, skinless, raw.

Infographic

Steak vs Grouse 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Steak
5
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%
Grouse
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 1.5% 27% 22% 19% 14% 98% 6.5% 2.1% 0%
Contains more CalciumCalcium +140%
Contains more IronIron +313.8%
Contains more CopperCopper +46.6%
Contains more ZincZinc +1143.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +39.1%
Contains more PotassiumPotassium +11.5%
Contains more PhosphorusPhosphorus +40.5%
Contains less SodiumSodium -13.8%

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
5
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Grouse
4
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% 1.7% 15% 0% 11% 65% 218% 0% 294% 363% 0% 0% 0%
Contains more Vitamin AVitamin A +40%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +76.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B3Vitamin B3 +125.3%
Contains more Vitamin B6Vitamin B6 +155%
Contains more Vitamin B12Vitamin B12 +31.8%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.28mg
~equal in Vitamin B5 ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Steak Grouse DV% diff.
Vitamin B6 0.5mg 1.275mg 60%
Selenium 31.8µg 58%
Zinc 6.34mg 0.51mg 53%
Vitamin B3 5.149mg 11.6mg 40%
Saturated fat 8.443g 0.13g 38%
Vitamin B12 2.2µg 2.9µg 29%
Fats 19.02g 0.88g 28%
Monounsaturated fat 9.171g 0.042g 23%
Iron 2.4mg 0.58mg 23%
Cholesterol 78mg 40mg 13%
Phosphorus 163mg 229mg 9%
Calories 271kcal 112kcal 8%
Vitamin E 0.73mg 5%
Polyunsaturated fat 0.896g 0.132g 5%
Copper 0.085mg 0.058mg 3%
Vitamin B1 0.074mg 0.042mg 3%
Vitamin B2 0.301mg 0.28mg 2%
Protein 24.85g 25.94g 2%
Folate 6µg 2%
Magnesium 23mg 32mg 2%
Vitamin D 0.1µg 1%
Manganese 0.016mg 1%
Potassium 279mg 311mg 1%
Calcium 12mg 5mg 1%
Vitamin K 1.6µg 1%
Vitamin D 6IU 1%
Sodium 58mg 50mg 0%
Vitamin A 7µg 5µg 0%
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 0.003g N/A
Omega-3 - DHA 0.001g 0.009g N/A
Omega-3 - ALA 0.008g N/A
Omega-3 - DPA 0.013g 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.071g N/A

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
Grouse
2
26% 73%
Protein: 25.94 g
Fats: 0.88 g
Carbs: 0 g
Water: 72.93 g
Other: 0.25 g
Contains more FatsFats +2061.4%
Contains more OtherOther +116%
Contains more WaterWater +31.2%
~equal in Protein ~25.94g
~equal in Carbs ~0g

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
Grouse
1
43% 14% 43%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.042 g
Polyunsaturated fat: Poly. Fat 0.132 g
Contains more Mono. FatMonounsaturated fat +21735.7%
Contains more Poly. FatPolyunsaturated fat +578.8%
Contains less Sat. FatSaturated fat -98.5%

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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. Grouse - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172831/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.