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Steak vs. McDonald's Big Mac — In-Depth Nutrition Comparison

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The main differences between Steak and McDonald's Big Mac

  • Steak is richer in Vitamin B12, Zinc, Vitamin B3, and Vitamin B2, yet McDonald's Big Mac is richer in Calcium, Folate, and Vitamin B1.
  • Daily need coverage for Vitamin B12 from Steak is 55% higher.
  • Steak contains 3 times more Zinc than McDonald's Big Mac. Steak contains 6.34mg of Zinc, while McDonald's Big Mac contains 1.91mg.
  • McDonald's Big Mac contains less Saturated Fat.

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 McDONALD'S, BIG MAC.

Infographic

Steak vs McDonald's Big Mac 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 14% 35% 16% 75% 33% 52% 52% 60% 27% 0%
Contains more MagnesiumMagnesium +15%
Contains more PotassiumPotassium +54.1%
Contains more IronIron +20%
Contains more ZincZinc +231.9%
Contains more PhosphorusPhosphorus +33.6%
Contains less SodiumSodium -87.4%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +866.7%
Contains more CopperCopper +15.3%

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
6
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% 1.5% 0% 3% 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 1.3% 11% 0% 0% 44% 48% 63% 0% 0% 110% 0% 35% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +44%
Contains more Vitamin B3Vitamin B3 +52.2%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +150%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +652%
Contains more Vitamin B1Vitamin B1 +137.8%
Contains more FolateFolate +666.7%
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~mg
~equal in Choline ~mg

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
12% 15% 20% 51% 2%
Protein: 11.82 g
Fats: 14.96 g
Carbs: 20.08 g
Water: 51.3 g
Other: 1.84 g
Contains more ProteinProtein +110.2%
Contains more FatsFats +27.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +240.7%
~equal in Water ~51.3g

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
50% 46% 4%
Saturated Fat: Sat. Fat 3.803 g
Monounsaturated Fat: Mono. Fat 3.474 g
Polyunsaturated fat: Poly. Fat 0.306 g
Contains more Mono. FatMonounsaturated Fat +164%
Contains more Poly. FatPolyunsaturated fat +192.8%
Contains less Sat. FatSaturated Fat -55%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak McDonald's Big Mac Opinion
Calories 271kcal 257kcal Steak
Protein 24.85g 11.82g Steak
Fats 19.02g 14.96g Steak
Vitamin C 0mg 0.4mg McDonald's Big Mac
Net carbs 0g 18.48g McDonald's Big Mac
Carbs 0g 20.08g McDonald's Big Mac
Cholesterol 78mg 36mg McDonald's Big Mac
Vitamin D 6IU Steak
Magnesium 23mg 20mg Steak
Calcium 12mg 116mg McDonald's Big Mac
Potassium 279mg 181mg Steak
Iron 2.4mg 2mg Steak
Sugar 0g 3.97g Steak
Fiber 0g 1.6g McDonald's Big Mac
Copper 0.085mg 0.098mg McDonald's Big Mac
Zinc 6.34mg 1.91mg Steak
Phosphorus 163mg 122mg Steak
Sodium 58mg 460mg Steak
Vitamin A 25IU 188IU McDonald's Big Mac
Vitamin A RAE 7µg Steak
Vitamin D 0.1µg Steak
Manganese 0.206mg McDonald's Big Mac
Selenium 31.8µg Steak
Vitamin B1 0.074mg 0.176mg McDonald's Big Mac
Vitamin B2 0.301mg 0.209mg Steak
Vitamin B3 5.149mg 3.384mg Steak
Vitamin B6 0.5mg Steak
Vitamin B12 2.2µg 0.88µg Steak
Vitamin K 1.6µg Steak
Folate 6µg 46µg McDonald's Big Mac
Trans Fat 0.588g Steak
Saturated Fat 8.443g 3.803g McDonald's Big Mac
Monounsaturated Fat 9.171g 3.474g Steak
Polyunsaturated fat 0.896g 0.306g Steak
Tryptophan 0.278mg Steak
Threonine 1.171mg Steak
Isoleucine 1.157mg Steak
Leucine 2.142mg Steak
Lysine 2.38mg Steak
Methionine 0.672mg Steak
Phenylalanine 0.997mg Steak
Valine 1.242mg Steak
Histidine 0.931mg Steak
Fructose 1.69g McDonald's Big Mac
Omega-3 - EPA 0.001g Steak
Omega-3 - DHA 0.001g Steak
Omega-3 - DPA 0.013g Steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak McDonald's Big Mac
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
24%
McDonald's Big Mac
Minerals Daily Need Coverage Score
59%
Steak
36%
McDonald's Big Mac

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 3.97g)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 402mg)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 66)
Which food is lower in Cholesterol?
McDonald's Big Mac
McDonald's Big Mac is lower in Cholesterol (difference - 42mg)
Which food is lower in Saturated Fat?
McDonald's Big Mac
McDonald's Big Mac is lower in Saturated Fat (difference - 4.64g)
Which food is cheaper?
McDonald's Big Mac
McDonald's Big Mac is cheaper (difference - $2.4)
Which food is richer in minerals?
?
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.
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. McDonald's Big Mac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170720/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.