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  6. Steak vs. Ladyfinger

Steak vs. Ladyfinger — In-Depth Nutrition Comparison

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Significant differences between steak and ladyfinger

  • Steak has more vitamin B12, zinc, vitamin B6, and vitamin B3; however, ladyfinger is richer in folate, vitamin B1, iron, and vitamin A.
  • Steak covers your daily vitamin B12 needs 60% more than ladyfinger.
  • Ladyfinger has 6 times less zinc than steak. Steak has 6.34mg of zinc, while ladyfinger has 1.14mg.
  • Ladyfinger contains less saturated fat.

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 Cookies, ladyfingers, without lemon juice and rind.

Infographic

Steak vs Ladyfinger infographic
Infographic link

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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Contains more MagnesiumMagnesium +91.7%
Contains more PotassiumPotassium +146.9%
Contains more ZincZinc +456.1%
Contains less SodiumSodium -60.5%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +291.7%
Contains more IronIron +49.2%
Contains more CopperCopper +11.8%
~equal in Phosphorus ~173mg

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
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%
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% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +144.7%
Contains more Vitamin B6Vitamin B6 +309.8%
Contains more Vitamin B12Vitamin B12 +193.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +2285.7%
Contains more Vitamin B1Vitamin B1 +283.8%
Contains more Vitamin B2Vitamin B2 +42.2%
Contains more FolateFolate +1183.3%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Steak Ladyfinger DV% diff.
Vitamin B12 2.2µg 0.75µg 60%
Selenium 31.8µg 58%
Cholesterol 78mg 221mg 48%
Zinc 6.34mg 1.14mg 47%
Protein 24.85g 10.6g 29%
Vitamin B6 0.5mg 0.122mg 29%
Saturated fat 8.443g 3.022g 25%
Vitamin B5 1.116mg 22%
Carbs 0g 59.7g 20%
Vitamin B3 5.149mg 2.104mg 19%
Folate 6µg 77µg 18%
Vitamin B1 0.074mg 0.284mg 18%
Vitamin A 7µg 167µg 18%
Iron 2.4mg 3.58mg 15%
Fats 19.02g 9.1g 15%
Monounsaturated fat 9.171g 3.745g 14%
Manganese 0.24mg 10%
Vitamin B2 0.301mg 0.428mg 10%
Calories 271kcal 363kcal 5%
Potassium 279mg 113mg 5%
Sodium 58mg 147mg 4%
Fiber 0g 1g 4%
Calcium 12mg 47mg 4%
Polyunsaturated fat 0.896g 1.423g 4%
Magnesium 23mg 12mg 3%
Vitamin D 0.1µg 1%
Phosphorus 163mg 173mg 1%
Copper 0.085mg 0.095mg 1%
Vitamin K 1.6µg 1%
Vitamin D 6IU 1%
Net carbs 0g 58.7g N/A
Tryptophan 0.278mg 0.133mg 0%
Threonine 1.171mg 0.467mg 0%
Isoleucine 1.157mg 0.516mg 0%
Leucine 2.142mg 0.861mg 0%
Lysine 2.38mg 0.679mg 0%
Methionine 0.672mg 0.268mg 0%
Phenylalanine 0.997mg 0.511mg 0%
Valine 1.242mg 0.579mg 0%
Histidine 0.931mg 0.248mg 0%
Omega-3 - EPA 0.001g 0.004g N/A
Omega-3 - DHA 0.001g 0.036g N/A
Omega-3 - DPA 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
3
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more ProteinProtein +134.4%
Contains more FatsFats +109%
Contains more WaterWater +185.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +103.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
1
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains more Mono. FatMonounsaturated fat +144.9%
Contains less Sat. FatSaturated fat -64.2%
Contains more Poly. FatPolyunsaturated fat +58.8%

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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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.