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Steak vs. Mandarin orange — In-Depth Nutrition Comparison

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A recap on differences between steak and mandarin oranges

  • Steak is higher in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, iron, and phosphorus, yet mandarin oranges are higher in vitamin C.
  • Steak covers your daily vitamin B12 needs 92% more than mandarin oranges.
  • The glycemic index of steak is lower.

Food varieties 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 Tangerines, (mandarin oranges), raw.

Infographic

Steak vs Mandarin orange 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
7
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% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more MagnesiumMagnesium +91.7%
Contains more PotassiumPotassium +68.1%
Contains more IronIron +1500%
Contains more CopperCopper +102.4%
Contains more ZincZinc +8957.1%
Contains more PhosphorusPhosphorus +715%
Contains more SeleniumSelenium +31700%
Contains more CalciumCalcium +208.3%
Contains less SodiumSodium -96.6%

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
7
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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +27.6%
Contains more Vitamin B2Vitamin B2 +736.1%
Contains more Vitamin B3Vitamin B3 +1269.4%
Contains more Vitamin B6Vitamin B6 +541%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +385.7%
Contains more FolateFolate +166.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
3
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +2967.9%
Contains more FatsFats +6035.5%
Contains more OtherOther +45.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +53.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains more Mono. FatMonounsaturated fat +15185%
Contains more Poly. FatPolyunsaturated fat +1278.5%
Contains less Sat. FatSaturated fat -99.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Mandarin orange DV% diff.
Vitamin B12 2.2µg 0µg 92%
Selenium 31.8µg 0.1µg 58%
Zinc 6.34mg 0.07mg 57%
Protein 24.85g 0.81g 48%
Saturated fat 8.443g 0.039g 38%
Vitamin B6 0.5mg 0.078mg 32%
Vitamin C 0mg 26.7mg 30%
Vitamin B3 5.149mg 0.376mg 30%
Fats 19.02g 0.31g 29%
Iron 2.4mg 0.15mg 28%
Cholesterol 78mg 0mg 26%
Monounsaturated fat 9.171g 0.06g 23%
Vitamin B2 0.301mg 0.036mg 20%
Phosphorus 163mg 20mg 20%
Calories 271kcal 53kcal 11%
Fiber 0g 1.8g 7%
Polyunsaturated fat 0.896g 0.065g 6%
Copper 0.085mg 0.042mg 5%
Vitamin B5 0.216mg 4%
Carbs 0g 13.34g 4%
Fructose 2.4g 3%
Vitamin A 7µg 34µg 3%
Folate 6µg 16µg 3%
Magnesium 23mg 12mg 3%
Potassium 279mg 166mg 3%
Calcium 12mg 37mg 3%
Choline 10.2mg 2%
Sodium 58mg 2mg 2%
Manganese 0.039mg 2%
Vitamin B1 0.074mg 0.058mg 1%
Vitamin K 1.6µg 0µg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.2mg 1%
Vitamin D 6IU 0IU 1%
Net carbs 0g 11.54g N/A
Sugar 0g 10.58g N/A
Tryptophan 0.278mg 0.002mg 0%
Threonine 1.171mg 0.016mg 0%
Isoleucine 1.157mg 0.017mg 0%
Leucine 2.142mg 0.028mg 0%
Lysine 2.38mg 0.032mg 0%
Methionine 0.672mg 0.002mg 0%
Phenylalanine 0.997mg 0.018mg 0%
Valine 1.242mg 0.021mg 0%
Histidine 0.931mg 0.011mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Mandarin orange
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
45%
Steak
14%
Mandarin orange
Minerals Daily Need Coverage Score
59%
Steak
7%
Mandarin orange

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 10.58g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Steak
Steak is relatively richer in minerals
Which food is lower in Cholesterol?
Mandarin orange
Mandarin orange is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 56mg)
Which food is lower in Saturated fat?
Mandarin orange
Mandarin orange is lower in Saturated fat (difference - 8.404g)
Which food is cheaper?
Mandarin orange
Mandarin orange is cheaper (difference - $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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.