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Steak vs. Marmalade — In-Depth Nutrition Comparison

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Significant differences between steak and marmalade

  • The amount of vitamin B12, zinc, selenium, vitamin B6, vitamin B3, iron, phosphorus, and vitamin B2 in steak is higher than in marmalade.
  • Steak covers your daily vitamin B12 needs 92% more than marmalade.
  • Marmalade has a higher glycemic index. The glycemic index of marmalade is 43, while the glycemic index of steak is 0.

Specific food types used in this comparison are Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Marmalade, orange.

Infographic

Steak vs Marmalade infographic
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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
6
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 1.4% 11% 3.3% 5.6% 30% 1.1% 1.7% 7.3% 2.6% 3.3%
Contains more MagnesiumMagnesium +1050%
Contains more PotassiumPotassium +654.1%
Contains more IronIron +1500%
Contains more ZincZinc +15750%
Contains more PhosphorusPhosphorus +3975%
Contains more SeleniumSelenium +5200%
Contains more CalciumCalcium +216.7%
~equal in Copper ~0.09mg
~equal in Sodium ~56mg

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
8
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 16% 1% 1.2% 0% 1.3% 5.8% 0.98% 0.9% 4.4% 0% 0% 6.8% 1.6%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1380%
Contains more Vitamin B2Vitamin B2 +1104%
Contains more Vitamin B3Vitamin B3 +9801.9%
Contains more Vitamin B6Vitamin B6 +2531.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
4
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Contains more ProteinProtein +8183.3%
Contains more FatsFats +∞%
Contains more WaterWater +67.4%
Contains more OtherOther +170%
Contains more CarbsCarbs +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Steak Marmalade
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 Marmalade DV% diff.
Vitamin B12 2.2µg 0µg 92%
Selenium 31.8µg 0.6µg 57%
Zinc 6.34mg 0.04mg 57%
Protein 24.85g 0.3g 49%
Saturated fat 8.443g 0g 38%
Vitamin B6 0.5mg 0.019mg 37%
Vitamin B3 5.149mg 0.052mg 32%
Fats 19.02g 0g 29%
Iron 2.4mg 0.15mg 28%
Cholesterol 78mg 0mg 26%
Phosphorus 163mg 4mg 23%
Monounsaturated fat 9.171g 0g 23%
Carbs 0g 66.3g 22%
Vitamin B2 0.301mg 0.025mg 21%
Potassium 279mg 37mg 7%
Vitamin B1 0.074mg 0.005mg 6%
Polyunsaturated fat 0.896g 0g 6%
Vitamin C 0mg 4.8mg 5%
Magnesium 23mg 2mg 5%
Fiber 0g 0.7g 3%
Calcium 12mg 38mg 3%
Folate 6µg 9µg 1%
Vitamin K 1.6µg 0µg 1%
Choline 3mg 1%
Calories 271kcal 246kcal 1%
Manganese 0.02mg 1%
Vitamin D 0.1µg 0µg 1%
Copper 0.085mg 0.09mg 1%
Vitamin D 6IU 0IU 1%
Net carbs 0g 65.6g N/A
Sugar 0g 60g N/A
Sodium 58mg 56mg 0%
Vitamin E 0.06mg 0%
Vitamin A 7µg 3µg 0%
Vitamin B5 0.015mg 0%
Tryptophan 0.278mg 0.003mg 0%
Threonine 1.171mg 0.005mg 0%
Isoleucine 1.157mg 0.008mg 0%
Leucine 2.142mg 0.007mg 0%
Lysine 2.38mg 0.015mg 0%
Methionine 0.672mg 0.006mg 0%
Phenylalanine 0.997mg 0.01mg 0%
Valine 1.242mg 0.013mg 0%
Histidine 0.931mg 0.006mg 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 Marmalade
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
3%
Marmalade
Minerals Daily Need Coverage Score
59%
Steak
7%
Marmalade

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 60g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Steak
Steak is relatively richer in minerals
Which food is lower in Cholesterol?
Marmalade
Marmalade is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Marmalade
Marmalade contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Marmalade
Marmalade is lower in Saturated fat (difference - 8.443g)
Which food is cheaper?
Marmalade
Marmalade is cheaper (difference - $0.2)
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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.