Steak vs. Jerky — In-Depth Nutrition Comparison
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How are steak and jerky different?
- Steak is higher in vitamin B12, selenium, vitamin B6, and vitamin B3; however, jerky is richer in iron, phosphorus, folate, zinc, and copper.
- Daily need coverage for sodium for jerky is 88% higher.
- Steak contains 3 times more vitamin B3 than jerky. While steak contains 5.149mg of vitamin B3, jerky contains only 1.732mg.
- Steak has less sodium.
Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Snacks, beef jerky, chopped, and formed are the varieties used 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 less SodiumSodium | -97.2% |
| Contains more SeleniumSelenium | +197.2% |
| Contains more MagnesiumMagnesium | +121.7% |
| Contains more CalciumCalcium | +66.7% |
| Contains more PotassiumPotassium | +114% |
| Contains more IronIron | +125.8% |
| Contains more CopperCopper | +167.1% |
| Contains more ZincZinc | +27.9% |
| Contains more PhosphorusPhosphorus | +149.7% |
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 B2Vitamin B2 | +112% |
| Contains more Vitamin B3Vitamin B3 | +197.3% |
| Contains more Vitamin B6Vitamin B6 | +179.3% |
| Contains more Vitamin B12Vitamin B12 | +122.2% |
| Contains more Vitamin DVitamin D | +200% |
| Contains more Vitamin B1Vitamin B1 | +108.1% |
| Contains more Vitamin KVitamin K | +43.8% |
| Contains more FolateFolate | +2133.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 58mg | 2081mg | 88% |
| Vitamin B12 | 2.2µg | 0.99µg | 50% |
| Selenium | 31.8µg | 10.7µg | 38% |
| Iron | 2.4mg | 5.42mg | 38% |
| Phosphorus | 163mg | 407mg | 35% |
| Folate | 6µg | 134µg | 32% |
| Vitamin B6 | 0.5mg | 0.179mg | 25% |
| Vitamin B3 | 5.149mg | 1.732mg | 21% |
| Choline | 109.1mg | 20% | |
| Protein | 24.85g | 33.2g | 17% |
| Copper | 0.085mg | 0.227mg | 16% |
| Zinc | 6.34mg | 8.11mg | 16% |
| Vitamin B2 | 0.301mg | 0.142mg | 12% |
| Saturated fat | 8.443g | 10.85g | 11% |
| Fats | 19.02g | 25.6g | 10% |
| Cholesterol | 78mg | 48mg | 10% |
| Potassium | 279mg | 597mg | 9% |
| Vitamin B1 | 0.074mg | 0.154mg | 7% |
| Calories | 271kcal | 410kcal | 7% |
| Magnesium | 23mg | 51mg | 7% |
| Fiber | 0g | 1.8g | 7% |
| Monounsaturated fat | 9.171g | 11.305g | 5% |
| Manganese | 0.111mg | 5% | |
| Carbs | 0g | 11g | 4% |
| Vitamin E | 0.49mg | 3% | |
| Vitamin B5 | 0.163mg | 3% | |
| Vitamin D | 6IU | 11IU | 1% |
| Polyunsaturated fat | 0.896g | 1.011g | 1% |
| Vitamin D | 0.1µg | 0.3µg | 1% |
| Vitamin K | 1.6µg | 2.3µg | 1% |
| Calcium | 12mg | 20mg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Net carbs | 0g | 9.2g | N/A |
| Sugar | 0g | 9g | N/A |
| 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 | 0g | N/A |
| Omega-3 - DHA | 0.001g | 0g | N/A |
| Omega-3 - DPA | 0.013g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +138% |
| Contains more ProteinProtein | +33.6% |
| Contains more FatsFats | +34.6% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +1166.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -22.2% |
| Contains more Mono. FatMonounsaturated fat | +23.3% |
| Contains more Poly. FatPolyunsaturated fat | +12.8% |
