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Steak vs. Lamb loin — In-Depth Nutrition Comparison

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Important differences between steak and lamb loin

  • Steak has more vitamin B6, zinc, and selenium; however, lamb loin has more vitamin B3 and polyunsaturated fat.
  • Steak's daily need coverage for vitamin B6 is 30% more.
  • Steak has 2 times more zinc than lamb loin. Steak has 6.34mg of zinc, while lamb loin has 3.41mg.
  • Steak is lower in saturated fat.

The food varieties used in the comparison are Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Lamb, domestic, loin, separable lean, and fat, trimmed to 1/4" fat, choice, cooked, roasted.

Infographic

Steak vs Lamb loin 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 22% 80% 40% 93% 77% 8.3% 2.6% 134%
Contains more PotassiumPotassium +13.4%
Contains more IronIron +13.2%
Contains more ZincZinc +85.9%
Contains less SodiumSodium -9.4%
Contains more SeleniumSelenium +29.3%
Contains more CalciumCalcium +50%
Contains more CopperCopper +40%
Contains more PhosphorusPhosphorus +10.4%
~equal in Magnesium ~23mg

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
3
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% 0% 2.2% 1.5% 25% 55% 133% 39% 25% 276% 12% 14% 48%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +25.4%
Contains more Vitamin B6Vitamin B6 +354.5%
Contains more Vitamin B1Vitamin B1 +35.1%
Contains more Vitamin B3Vitamin B3 +37.9%
Contains more Vitamin KVitamin K +193.8%
Contains more FolateFolate +216.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0.1µg
~equal in Vitamin B12 ~2.21µg

All nutrients comparison - raw data values

Nutrient Steak Lamb loin DV% diff.
Vitamin B6 0.5mg 0.11mg 30%
Zinc 6.34mg 3.41mg 27%
Choline 88.4mg 16%
Vitamin B5 0.65mg 13%
Selenium 31.8µg 24.6µg 13%
Vitamin B3 5.149mg 7.1mg 12%
Saturated fat 8.443g 10.24g 8%
Fats 19.02g 23.59g 7%
Cholesterol 78mg 95mg 6%
Polyunsaturated fat 0.896g 1.87g 6%
Vitamin B2 0.301mg 0.24mg 5%
Protein 24.85g 22.55g 5%
Iron 2.4mg 2.12mg 4%
Copper 0.085mg 0.119mg 4%
Vitamin K 1.6µg 4.7µg 3%
Folate 6µg 19µg 3%
Vitamin B1 0.074mg 0.1mg 2%
Calories 271kcal 309kcal 2%
Phosphorus 163mg 180mg 2%
Manganese 0.02mg 1%
Vitamin E 0.11mg 1%
Vitamin A 7µg 0µg 1%
Potassium 279mg 246mg 1%
Calcium 12mg 18mg 1%
Monounsaturated fat 9.171g 9.68g 1%
Vitamin D 6IU 2IU 1%
Magnesium 23mg 23mg 0%
Sodium 58mg 64mg 0%
Vitamin D 0.1µg 0.1µg 0%
Vitamin B12 2.2µg 2.21µg 0%
Tryptophan 0.278mg 0.264mg 0%
Threonine 1.171mg 0.965mg 0%
Isoleucine 1.157mg 1.088mg 0%
Leucine 2.142mg 1.754mg 0%
Lysine 2.38mg 1.991mg 0%
Methionine 0.672mg 0.579mg 0%
Phenylalanine 0.997mg 0.918mg 0%
Valine 1.242mg 1.217mg 0%
Histidine 0.931mg 0.714mg 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
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
23% 24% 53%
Protein: 22.55 g
Fats: 23.59 g
Carbs: 0 g
Water: 52.5 g
Other: 1.36 g
Contains more FatsFats +24%
Contains more OtherOther +151.9%
~equal in Protein ~22.55g
~equal in Carbs ~0g
~equal in Water ~52.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
47% 44% 9%
Saturated fat: Sat. Fat 10.24 g
Monounsaturated fat: Mono. Fat 9.68 g
Polyunsaturated fat: Poly. Fat 1.87 g
Contains less Sat. FatSaturated fat -17.5%
Contains more Poly. FatPolyunsaturated fat +108.7%
~equal in Monounsaturated fat ~9.68g

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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. Lamb loin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172490/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.