Steak vs. Marinara sauce — In-Depth Nutrition Comparison

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Summary of differences between steak and marinara sauce

Steak has more vitamin B12, zinc, selenium, vitamin B6, iron, vitamin B2, and phosphorus; however, marinara sauce is higher in vitamin A.
Steak covers your daily need for vitamin B12, 92% more than marinara sauce.
Steak has 50 times more saturated fat than marinara sauce. While steak has 8.443g of saturated fat, marinara sauce has only 0.17g.

These are the specific foods used in this comparison Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

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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

Marinara sauce

Contains more MagnesiumMagnesium	+27.8%
Contains more IronIron	+207.7%
Contains more ZincZinc	+3070%
Contains more PhosphorusPhosphorus	+379.4%
Contains more SeleniumSelenium	+2790.9%

Contains more CalciumCalcium	+125%
Contains more PotassiumPotassium	+14.3%
Contains less SodiumSodium	-48.3%

~equal in Copper ~0.081mg

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

Marinara sauce

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+208.3%
Contains more Vitamin B2Vitamin B2	+393.4%
Contains more Vitamin B3Vitamin B3	+31.5%
Contains more Vitamin B6Vitamin B6	+189%
Contains more Vitamin B12Vitamin B12	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+371.4%
Contains more Vitamin KVitamin K	+768.8%
Contains more FolateFolate	+116.7%

~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	2.2µg	0µg	92%
Zinc	6.34mg	0.2mg	56%
Selenium	31.8µg	1.1µg	56%
Protein	24.85g	1.41g	47%
Saturated fat	8.443g	0.17g	38%
Fats	19.02g	1.48g	27%
Cholesterol	78mg	2mg	25%
Vitamin B6	0.5mg	0.173mg	25%
Monounsaturated fat	9.171g	0.377g	22%
Iron	2.4mg	0.78mg	20%
Vitamin B2	0.301mg	0.061mg	18%
Phosphorus	163mg	34mg	18%
Vitamin E		2.4mg	16%
Calories	271kcal	51kcal	11%
Vitamin K	1.6µg	13.9µg	10%
Vitamin B3	5.149mg	3.917mg	8%
Fiber	0g	1.8g	7%
Manganese		0.137mg	6%
Vitamin B1	0.074mg	0.024mg	4%
Vitamin A	7µg	33µg	3%
Carbs	0g	8.06g	3%
Polyunsaturated fat	0.896g	0.508g	3%
Choline		13.7mg	2%
Folate	6µg	13µg	2%
Vitamin C	0mg	2mg	2%
Calcium	12mg	27mg	2%
Magnesium	23mg	18mg	1%
Vitamin D	6IU	0IU	1%
Potassium	279mg	319mg	1%
Vitamin D	0.1µg	0µg	1%
Sodium	58mg	30mg	1%
Net carbs	0g	6.26g	N/A
Sugar	0g	5.5g	N/A
Copper	0.085mg	0.081mg	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