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Steak vs Meat - In-Depth Nutrition Comparison

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How are Steak and Meat different?

  • Steak is richer in Vitamin B12, Zinc, and Iron, while Meat is higher in Vitamin B1, Vitamin B6, Phosphorus, Vitamin B3, Selenium, and Vitamin B2.
  • Meat covers your daily need of Vitamin B1 73% more than Steak.
  • Steak contains 7 times more Saturated Fat than Meat. Steak contains 8.443g of Saturated Fat, while Meat contains 1.198g.

Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted types were used in this article.

Infographic

Steak vs Meat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Steak
3
:
5
Meat
Contains more Calcium +100%
Contains more Iron +108.7%
Contains more Zinc +162%
Contains more Magnesium +26.1%
Contains more Phosphorus +63.8%
Contains more Potassium +50.9%
Contains more Copper +30.6%
Equal in Sodium - 57
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 90% 17% 70% 25% 8% 173% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 44% 21% 115% 38% 8% 66% 37%
Contains more Calcium +100%
Contains more Iron +108.7%
Contains more Zinc +162%
Contains more Magnesium +26.1%
Contains more Phosphorus +63.8%
Contains more Potassium +50.9%
Contains more Copper +30.6%
Equal in Sodium - 57

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Steak
4
:
7
Meat
Contains more Vitamin A +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +286%
Contains more Vitamin K +∞%
Contains more Vitamin D +100%
Contains more Vitamin B1 +1183.8%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B3 +44.3%
Contains more Vitamin B6 +47.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 6% 0% 238% 90% 140% 61% 171% 0% 72% 0%
Contains more Vitamin A +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +286%
Contains more Vitamin K +∞%
Contains more Vitamin D +100%
Contains more Vitamin B1 +1183.8%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B3 +44.3%
Contains more Vitamin B6 +47.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Steak Meat
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Steak Meat Opinion
Net carbs 0g 0g
Protein 24.85g 26.17g Meat
Fats 19.02g 3.51g Steak
Carbs 0g 0g
Calories 271kcal 143kcal Steak
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 12mg 6mg Steak
Iron 2.4mg 1.15mg Steak
Magnesium 23mg 29mg Meat
Phosphorus 163mg 267mg Meat
Potassium 279mg 421mg Meat
Sodium 58mg 57mg Meat
Zinc 6.34mg 2.42mg Steak
Copper 0.085mg 0.111mg Meat
Vitamin A 25IU 0IU Steak
Vitamin E mg 0.08mg Meat
Vitamin D 6IU 10IU Meat
Vitamin D 0.1µg 0.2µg Meat
Vitamin C 0mg 0mg
Vitamin B1 0.074mg 0.95mg Meat
Vitamin B2 0.301mg 0.387mg Meat
Vitamin B3 5.149mg 7.432mg Meat
Vitamin B5 mg 1.012mg Meat
Vitamin B6 0.5mg 0.739mg Meat
Folate 6µg 0µg Steak
Vitamin B12 2.2µg 0.57µg Steak
Vitamin K 1.6µg 0µg Steak
Tryptophan 0.278mg 0.275mg Steak
Threonine 1.171mg 1.175mg Meat
Isoleucine 1.157mg 1.288mg Meat
Leucine 2.142mg 2.229mg Meat
Lysine 2.38mg 2.427mg Meat
Methionine 0.672mg 0.721mg Meat
Phenylalanine 0.997mg 1.1mg Meat
Valine 1.242mg 1.367mg Meat
Histidine 0.931mg 1.13mg Meat
Cholesterol 78mg 73mg Meat
Trans Fat g 0.033g Steak
Saturated Fat 8.443g 1.198g Meat
Monounsaturated Fat 9.171g 1.334g Steak
Polyunsaturated fat 0.896g 0.506g Steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Meat
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
49
Steak
65
Meat
Mineral Summary Score
52
Steak
41
Meat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
149%
Steak
157%
Meat
Carbohydrates
0%
Steak
0%
Meat
Fats
88%
Steak
16%
Meat

Comparison summary

Which food contains less Sodium?
Meat
Meat contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Meat
Meat is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Meat
Meat is lower in Saturated Fat (difference - 7.245g)
Which food is cheaper?
Meat
Meat is cheaper (difference - $1.9)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/nutrients
  2. Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.