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Steak vs. Milk — In-Depth Nutrition Comparison

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How are Steak and Milk different?

  • Steak is higher in Vitamin B12, Zinc, Selenium, Vitamin B6, Vitamin B3, Iron, and Phosphorus, however, Milk is richer in Calcium.
  • Daily need coverage for Vitamin B12 from Steak is 72% higher.
  • Steak contains 80 times more Iron than Milk. While Steak contains 2.4mg of Iron, Milk contains only 0.03mg.
  • Milk has less Cholesterol.

Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D are the varieties used in this article.

Infographic

Steak vs Milk 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
7
:
3
Milk
Milk
Contains more Iron +7900%
Contains more Magnesium +109.1%
Contains more Phosphorus +71.6%
Contains more Potassium +86%
Contains more Zinc +1409.5%
Contains more Copper +750%
Contains more Selenium +863.6%
Contains more Calcium +941.7%
Contains less Sodium -24.1%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Contains more Iron +7900%
Contains more Magnesium +109.1%
Contains more Phosphorus +71.6%
Contains more Potassium +86%
Contains more Zinc +1409.5%
Contains more Copper +750%
Contains more Selenium +863.6%
Contains more Calcium +941.7%
Contains less Sodium -24.1%

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
7
:
4
Milk
Milk
Contains more Vitamin B1 +270%
Contains more Vitamin B2 +62.7%
Contains more Vitamin B3 +5436.6%
Contains more Vitamin B6 +1251.4%
Contains more Folate +20%
Contains more Vitamin B12 +368.1%
Contains more Vitamin K +1500%
Contains more Vitamin A +684%
Contains more Vitamin D +1100%
Steak
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%
Milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
Contains more Vitamin B1 +270%
Contains more Vitamin B2 +62.7%
Contains more Vitamin B3 +5436.6%
Contains more Vitamin B6 +1251.4%
Contains more Folate +20%
Contains more Vitamin B12 +368.1%
Contains more Vitamin K +1500%
Contains more Vitamin A +684%
Contains more Vitamin D +1100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
2
:
3
Milk
Milk
Contains more Protein +637.4%
Contains more Fats +1860.8%
Contains more Carbs +∞%
Contains more Water +61.8%
Contains more Other +38.9%
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Milk
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more Protein +637.4%
Contains more Fats +1860.8%
Contains more Carbs +∞%
Contains more Water +61.8%
Contains more Other +38.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
2
:
1
Milk
Milk
Contains more Monounsaturated Fat +3210.8%
Contains more Polyunsaturated fat +2460%
Contains less Saturated Fat -92.5%
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Milk
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +3210.8%
Contains more Polyunsaturated fat +2460%
Contains less Saturated Fat -92.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Milk Opinion
Net carbs 0g 4.99g Milk
Protein 24.85g 3.37g Steak
Fats 19.02g 0.97g Steak
Carbs 0g 4.99g Milk
Calories 271kcal 42kcal Steak
Sugar 0g 5.2g Steak
Calcium 12mg 125mg Milk
Iron 2.4mg 0.03mg Steak
Magnesium 23mg 11mg Steak
Phosphorus 163mg 95mg Steak
Potassium 279mg 150mg Steak
Sodium 58mg 44mg Milk
Zinc 6.34mg 0.42mg Steak
Copper 0.085mg 0.01mg Steak
Manganese 0.003mg Milk
Selenium 31.8µg 3.3µg Steak
Vitamin A 25IU 196IU Milk
Vitamin A RAE 7µg 58µg Milk
Vitamin E 0.01mg Milk
Vitamin D 6IU 48IU Milk
Vitamin D 0.1µg 1.2µg Milk
Vitamin B1 0.074mg 0.02mg Steak
Vitamin B2 0.301mg 0.185mg Steak
Vitamin B3 5.149mg 0.093mg Steak
Vitamin B5 0.361mg Milk
Vitamin B6 0.5mg 0.037mg Steak
Folate 6µg 5µg Steak
Vitamin B12 2.2µg 0.47µg Steak
Vitamin K 1.6µg 0.1µg Steak
Tryptophan 0.278mg 0.043mg Steak
Threonine 1.171mg 0.143mg Steak
Isoleucine 1.157mg 0.174mg Steak
Leucine 2.142mg 0.319mg Steak
Lysine 2.38mg 0.282mg Steak
Methionine 0.672mg 0.088mg Steak
Phenylalanine 0.997mg 0.174mg Steak
Valine 1.242mg 0.22mg Steak
Histidine 0.931mg 0.101mg Steak
Cholesterol 78mg 5mg Milk
Saturated Fat 8.443g 0.633g Milk
Omega-3 - DHA 0.001g 0g Steak
Omega-3 - EPA 0.001g 0g Steak
Omega-3 - DPA 0.013g 0g Steak
Monounsaturated Fat 9.171g 0.277g Steak
Polyunsaturated fat 0.896g 0.035g Steak
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Milk
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
49%
Steak
16%
Milk
Minerals Daily Need Coverage Score
59%
Steak
14%
Milk

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 5.2g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Steak
Steak is relatively richer in minerals
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 73mg)
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 7.81g)
Which food is cheaper?
Milk
Milk is cheaper (difference - $1.8)
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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.