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  6. Steak vs. Maple sugar

Steak vs. Maple sugar — In-Depth Nutrition Comparison

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What are the differences between steak and maple sugar?

  • Steak is higher in vitamin B12, selenium, vitamin B6, vitamin B3, phosphorus, vitamin B2, and iron, yet maple sugar is higher in calcium.
  • Steak's daily need coverage for vitamin B12 is 92% more.
  • The glycemic index of steak is lower.

We used Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Sugars, maple types in this article.

Infographic

Steak vs Maple sugar 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
4
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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more MagnesiumMagnesium +21.1%
Contains more IronIron +49.1%
Contains more PhosphorusPhosphorus +5333.3%
Contains more SeleniumSelenium +3875%
Contains more CalciumCalcium +650%
Contains more CopperCopper +16.5%
Contains less SodiumSodium -81%
~equal in Potassium ~274mg
~equal in Zinc ~6.06mg

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
9
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% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +722.2%
Contains more Vitamin B2Vitamin B2 +2215.4%
Contains more Vitamin B3Vitamin B3 +12772.5%
Contains more Vitamin B6Vitamin B6 +16566.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0mg

All nutrients comparison - raw data values

Nutrient Steak Maple sugar DV% diff.
Manganese 4.422mg 192%
Vitamin B12 2.2µg 0µg 92%
Selenium 31.8µg 0.8µg 56%
Protein 24.85g 0.1g 50%
Saturated fat 8.443g 0.036g 38%
Vitamin B6 0.5mg 0.003mg 38%
Vitamin B3 5.149mg 0.04mg 32%
Carbs 0g 90.9g 30%
Fats 19.02g 0.2g 29%
Cholesterol 78mg 0mg 26%
Monounsaturated fat 9.171g 0.064g 23%
Phosphorus 163mg 3mg 23%
Vitamin B2 0.301mg 0.013mg 22%
Iron 2.4mg 1.61mg 10%
Calcium 12mg 90mg 8%
Polyunsaturated fat 0.896g 0.1g 5%
Vitamin B1 0.074mg 0.009mg 5%
Calories 271kcal 354kcal 4%
Zinc 6.34mg 6.06mg 3%
Sodium 58mg 11mg 2%
Copper 0.085mg 0.099mg 2%
Folate 6µg 0µg 2%
Vitamin D 0.1µg 0µg 1%
Magnesium 23mg 19mg 1%
Vitamin B5 0.048mg 1%
Vitamin A 7µg 0µg 1%
Vitamin D 6IU 0IU 1%
Vitamin K 1.6µg 0µg 1%
Net carbs 0g 90.9g N/A
Potassium 279mg 274mg 0%
Sugar 0g 84.87g N/A
Choline 2.1mg 0%
Tryptophan 0.278mg 0%
Threonine 1.171mg 0%
Isoleucine 1.157mg 0%
Leucine 2.142mg 0%
Lysine 2.38mg 0%
Methionine 0.672mg 0%
Phenylalanine 0.997mg 0%
Valine 1.242mg 0%
Histidine 0.931mg 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
Steak
3
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +24750%
Contains more FatsFats +9410%
Contains more WaterWater +594.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +48.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Mono. FatMonounsaturated fat +14229.7%
Contains more Poly. FatPolyunsaturated fat +796%
Contains less Sat. FatSaturated fat -99.6%

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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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.