Steak vs. Hamburger — In-Depth Nutrition Comparison
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What are the differences between steak and hamburgers?
- Steak is higher in vitamin B12, zinc, and vitamin B6, yet hamburgers are higher in folate, vitamin B1, calcium, and iron.
- Steak's daily need coverage for vitamin B12 is 32% more.
- Steak has 2 times more vitamin B6 than hamburgers. While steak has 0.5mg of vitamin B6, hamburgers have only 0.203mg.
- The amount of cholesterol in hamburgers is lower.
- The glycemic index of steak is lower.
We used Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Fast foods, hamburger; double, regular, patty; plain types in this article.
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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 MagnesiumMagnesium | +15% |
| Contains more PotassiumPotassium | +23.5% |
| Contains more ZincZinc | +120.9% |
| Contains more PhosphorusPhosphorus | +19.9% |
| Contains less SodiumSodium | -86% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +750% |
| Contains more IronIron | +20% |
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 B2Vitamin B2 | +20.4% |
| Contains more Vitamin B6Vitamin B6 | +146.3% |
| Contains more Vitamin B12Vitamin B12 | +52.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B1Vitamin B1 | +193.2% |
| Contains more FolateFolate | +833.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 31.8µg | 58% | |
| Zinc | 6.34mg | 2.87mg | 32% |
| Vitamin B12 | 2.2µg | 1.44µg | 32% |
| Vitamin B6 | 0.5mg | 0.203mg | 23% |
| Protein | 24.85g | 17.08g | 16% |
| Saturated fat | 8.443g | 5.096g | 15% |
| Sodium | 58mg | 414mg | 15% |
| Folate | 6µg | 56µg | 13% |
| Vitamin B1 | 0.074mg | 0.217mg | 12% |
| Cholesterol | 78mg | 47mg | 10% |
| Manganese | 0.217mg | 9% | |
| Calcium | 12mg | 102mg | 9% |
| Monounsaturated fat | 9.171g | 5.495g | 9% |
| Carbs | 0g | 24.1g | 8% |
| Fats | 19.02g | 14.36g | 7% |
| Iron | 2.4mg | 2.88mg | 6% |
| Vitamin B5 | 0.31mg | 6% | |
| Vitamin B2 | 0.301mg | 0.25mg | 4% |
| Fiber | 0g | 0.9g | 4% |
| Phosphorus | 163mg | 136mg | 4% |
| Polyunsaturated fat | 0.896g | 0.38g | 3% |
| Fructose | 2.03g | 3% | |
| Potassium | 279mg | 226mg | 2% |
| Vitamin K | 1.6µg | 1% | |
| Calories | 271kcal | 295kcal | 1% |
| Vitamin B3 | 5.149mg | 5.365mg | 1% |
| Vitamin D | 0.1µg | 1% | |
| Copper | 0.085mg | 0.091mg | 1% |
| Magnesium | 23mg | 20mg | 1% |
| Vitamin D | 6IU | 1% | |
| Vitamin A | 7µg | 0µg | 1% |
| Net carbs | 0g | 23.2g | N/A |
| Sugar | 0g | 4.15g | N/A |
| Trans fat | 0.814g | N/A | |
| Tryptophan | 0.278mg | 0.206mg | 0% |
| Threonine | 1.171mg | 0.666mg | 0% |
| Isoleucine | 1.157mg | 0.716mg | 0% |
| Leucine | 2.142mg | 1.319mg | 0% |
| Lysine | 2.38mg | 1.226mg | 0% |
| Methionine | 0.672mg | 0.37mg | 0% |
| Phenylalanine | 0.997mg | 0.677mg | 0% |
| Valine | 1.242mg | 0.823mg | 0% |
| Histidine | 0.931mg | 0.505mg | 0% |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - DHA | 0.001g | N/A | |
| Omega-3 - DPA | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +45.5% |
| Contains more FatsFats | +32.5% |
| Contains more WaterWater | +30.3% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +231.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +66.9% |
| Contains more Poly. FatPolyunsaturated fat | +135.8% |
| Contains less Sat. FatSaturated fat | -39.6% |
