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  6. Steak vs. Corn raw

Steak vs. Corn raw — In-Depth Nutrition Comparison

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The main differences between Steak and Corn raw

  • Steak is richer than Corn raw in Vitamin B12, Selenium, Zinc, Vitamin B6, Iron, Vitamin B3, Vitamin B2, and Phosphorus.
  • Daily need coverage for Vitamin B12 from Steak is 92% higher.

Food types used in this article are Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Corn, sweet, yellow, raw.

Infographic

Steak vs Corn raw 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
7
:
3
Corn raw
Corn raw
Contains more Calcium +500%
Contains more Iron +361.5%
Contains more Phosphorus +83.1%
Contains more Zinc +1278.3%
Contains more Copper +57.4%
Contains more Selenium +5200%
Contains more Magnesium +60.9%
Contains less Sodium -74.1%
Equal in Potassium - 270
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Contains more Calcium +500%
Contains more Iron +361.5%
Contains more Phosphorus +83.1%
Contains more Zinc +1278.3%
Contains more Copper +57.4%
Contains more Selenium +5200%
Contains more Magnesium +60.9%
Contains less Sodium -74.1%
Equal in Potassium - 270

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
Corn raw
Corn raw
Contains more Vitamin D +∞%
Contains more Vitamin B2 +447.3%
Contains more Vitamin B3 +190.9%
Contains more Vitamin B6 +437.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +433.3%
Contains more Vitamin A +648%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +109.5%
Contains more Folate +600%
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%
Corn raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +447.3%
Contains more Vitamin B3 +190.9%
Contains more Vitamin B6 +437.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +433.3%
Contains more Vitamin A +648%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +109.5%
Contains more Folate +600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
2
:
3
Corn raw
Corn raw
Contains more Protein +659.9%
Contains more Fats +1308.9%
Contains more Carbs +∞%
Contains more Water +36.8%
Contains more Other +16.7%
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Corn raw
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more Protein +659.9%
Contains more Fats +1308.9%
Contains more Carbs +∞%
Contains more Water +36.8%
Contains more Other +16.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
2
:
1
Corn raw
Corn raw
Contains more Monounsaturated Fat +2022.9%
Contains more Polyunsaturated fat +84%
Contains less Saturated Fat -96.2%
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Contains more Monounsaturated Fat +2022.9%
Contains more Polyunsaturated fat +84%
Contains less Saturated Fat -96.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Corn raw Opinion
Net carbs 0g 16.7g Corn raw
Protein 24.85g 3.27g Steak
Fats 19.02g 1.35g Steak
Carbs 0g 18.7g Corn raw
Calories 271kcal 86kcal Steak
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 0g 6.26g Steak
Fiber 0g 2g Corn raw
Calcium 12mg 2mg Steak
Iron 2.4mg 0.52mg Steak
Magnesium 23mg 37mg Corn raw
Phosphorus 163mg 89mg Steak
Potassium 279mg 270mg Steak
Sodium 58mg 15mg Corn raw
Zinc 6.34mg 0.46mg Steak
Copper 0.085mg 0.054mg Steak
Manganese 0.163mg Corn raw
Selenium 31.8µg 0.6µg Steak
Vitamin A 25IU 187IU Corn raw
Vitamin A RAE 7µg 9µg Corn raw
Vitamin E 0.07mg Corn raw
Vitamin D 6IU 0IU Steak
Vitamin D 0.1µg 0µg Steak
Vitamin C 0mg 6.8mg Corn raw
Vitamin B1 0.074mg 0.155mg Corn raw
Vitamin B2 0.301mg 0.055mg Steak
Vitamin B3 5.149mg 1.77mg Steak
Vitamin B5 0.717mg Corn raw
Vitamin B6 0.5mg 0.093mg Steak
Folate 6µg 42µg Corn raw
Vitamin B12 2.2µg 0µg Steak
Vitamin K 1.6µg 0.3µg Steak
Tryptophan 0.278mg 0.023mg Steak
Threonine 1.171mg 0.129mg Steak
Isoleucine 1.157mg 0.129mg Steak
Leucine 2.142mg 0.348mg Steak
Lysine 2.38mg 0.137mg Steak
Methionine 0.672mg 0.067mg Steak
Phenylalanine 0.997mg 0.15mg Steak
Valine 1.242mg 0.185mg Steak
Histidine 0.931mg 0.089mg Steak
Cholesterol 78mg 0mg Corn raw
Saturated Fat 8.443g 0.325g Corn raw
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 0.432g Steak
Polyunsaturated fat 0.896g 0.487g Steak
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

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

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
18%
Corn raw
Minerals Daily Need Coverage Score
59%
Steak
17%
Corn raw

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 6.26g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Steak
Steak is relatively richer in minerals
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 43mg)
Which food is lower in Cholesterol?
Corn raw
Corn raw is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Corn raw
Corn raw is lower in Saturated Fat (difference - 8.118g)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $1.2)
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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.