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  6. Steak vs. Lentil

Steak vs. Lentil — In-Depth Nutrition Comparison

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What are the differences between Steak and Lentil?

  • Steak is higher in Vitamin B12, Selenium, Zinc, Vitamin B3, and Vitamin B6, yet Lentil is higher in Folate, Fiber, and Copper.
  • Steak's daily need coverage for Vitamin B12 is 92% more.

We used Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Lentils, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Steak vs Lentil 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
2
:
8
Lentil
Lentil
Contains more Zinc +399.2%
Contains more Selenium +1035.7%
Contains more Calcium +58.3%
Contains more Iron +38.8%
Contains more Magnesium +56.5%
Contains more Phosphorus +10.4%
Contains more Potassium +32.3%
Contains less Sodium -96.6%
Contains more Copper +195.3%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Contains more Zinc +399.2%
Contains more Selenium +1035.7%
Contains more Calcium +58.3%
Contains more Iron +38.8%
Contains more Magnesium +56.5%
Contains more Phosphorus +10.4%
Contains more Potassium +32.3%
Contains less Sodium -96.6%
Contains more Copper +195.3%

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
6
:
6
Lentil
Lentil
Contains more Vitamin A +212.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +312.3%
Contains more Vitamin B3 +385.8%
Contains more Vitamin B6 +180.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +128.4%
Contains more Folate +2916.7%
Equal in Vitamin K - 1.7
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Lentil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Contains more Vitamin A +212.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +312.3%
Contains more Vitamin B3 +385.8%
Contains more Vitamin B6 +180.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +128.4%
Contains more Folate +2916.7%
Equal in Vitamin K - 1.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
2
:
3
Lentil
Lentil
Contains more Protein +175.5%
Contains more Fats +4905.3%
Contains more Carbs +∞%
Contains more Water +25.3%
Contains more Other +53.7%
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Lentil
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more Protein +175.5%
Contains more Fats +4905.3%
Contains more Carbs +∞%
Contains more Water +25.3%
Contains more Other +53.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
2
:
1
Lentil
Lentil
Contains more Monounsaturated Fat +14229.7%
Contains more Polyunsaturated fat +412%
Contains less Saturated Fat -99.4%
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +14229.7%
Contains more Polyunsaturated fat +412%
Contains less Saturated Fat -99.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Steak Lentil
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Steak Lentil Opinion
Net carbs 0g 12.23g Lentil
Protein 24.85g 9.02g Steak
Fats 19.02g 0.38g Steak
Carbs 0g 20.13g Lentil
Calories 271kcal 116kcal Steak
Sugar 0g 1.8g Steak
Fiber 0g 7.9g Lentil
Calcium 12mg 19mg Lentil
Iron 2.4mg 3.33mg Lentil
Magnesium 23mg 36mg Lentil
Phosphorus 163mg 180mg Lentil
Potassium 279mg 369mg Lentil
Sodium 58mg 2mg Lentil
Zinc 6.34mg 1.27mg Steak
Copper 0.085mg 0.251mg Lentil
Manganese 0.494mg Lentil
Selenium 31.8µg 2.8µg Steak
Vitamin A 25IU 8IU Steak
Vitamin A RAE 7µg 0µg Steak
Vitamin E 0.11mg Lentil
Vitamin D 6IU 0IU Steak
Vitamin D 0.1µg 0µg Steak
Vitamin C 0mg 1.5mg Lentil
Vitamin B1 0.074mg 0.169mg Lentil
Vitamin B2 0.301mg 0.073mg Steak
Vitamin B3 5.149mg 1.06mg Steak
Vitamin B5 0.638mg Lentil
Vitamin B6 0.5mg 0.178mg Steak
Folate 6µg 181µg Lentil
Vitamin B12 2.2µg 0µg Steak
Vitamin K 1.6µg 1.7µg Lentil
Tryptophan 0.278mg 0.081mg Steak
Threonine 1.171mg 0.323mg Steak
Isoleucine 1.157mg 0.39mg Steak
Leucine 2.142mg 0.654mg Steak
Lysine 2.38mg 0.63mg Steak
Methionine 0.672mg 0.077mg Steak
Phenylalanine 0.997mg 0.445mg Steak
Valine 1.242mg 0.448mg Steak
Histidine 0.931mg 0.254mg Steak
Cholesterol 78mg 0mg Lentil
Saturated Fat 8.443g 0.053g Lentil
Omega-3 - DHA 0.001g 0g Steak
Omega-3 - EPA 0.001g 0g Steak
Omega-3 - DPA 0.013g 0g Steak
Monounsaturated Fat 9.171g 0.064g Steak
Polyunsaturated fat 0.896g 0.175g Steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Lentil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
49%
Steak
26%
Lentil
Minerals Daily Need Coverage Score
59%
Steak
46%
Lentil

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 1.8g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 29)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 56mg)
Which food is lower in Cholesterol?
Lentil
Lentil is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 8.39g)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $1.3)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.