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  6. Steak vs. Oatmeal

Steak vs. Oatmeal — In-Depth Nutrition Comparison

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Significant differences between Steak and Oatmeal

  • Steak has more Vitamin B12, Zinc, Selenium, Vitamin B6, and Vitamin B3, however, Oatmeal is richer in Iron, Vitamin B1, and Vitamin A RAE.
  • Steak covers your daily Vitamin B12 needs 92% more than Oatmeal.

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 Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Steak vs Oatmeal 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
5
:
5
Oatmeal
Oatmeal
Contains more Phosphorus +111.7%
Contains more Potassium +357.4%
Contains more Zinc +922.6%
Contains more Copper +28.8%
Contains more Selenium +536%
Contains more Calcium +566.7%
Contains more Iron +148.3%
Contains more Magnesium +13%
Contains less Sodium -15.5%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Phosphorus +111.7%
Contains more Potassium +357.4%
Contains more Zinc +922.6%
Contains more Copper +28.8%
Contains more Selenium +536%
Contains more Calcium +566.7%
Contains more Iron +148.3%
Contains more Magnesium +13%
Contains less Sodium -15.5%

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
6
:
5
Oatmeal
Oatmeal
Contains more Vitamin D +∞%
Contains more Vitamin B2 +40%
Contains more Vitamin B3 +70.2%
Contains more Vitamin B6 +72.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +300%
Contains more Vitamin A +1632%
Contains more Vitamin B1 +251.4%
Contains more Folate +633.3%
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%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +40%
Contains more Vitamin B3 +70.2%
Contains more Vitamin B6 +72.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +300%
Contains more Vitamin A +1632%
Contains more Vitamin B1 +251.4%
Contains more Folate +633.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
2
:
3
Oatmeal
Oatmeal
Contains more Protein +948.5%
Contains more Fats +1298.5%
Contains more Carbs +∞%
Contains more Water +51.2%
Equal in Other - 0.57
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +948.5%
Contains more Fats +1298.5%
Contains more Carbs +∞%
Contains more Water +51.2%
Equal in Other - 0.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
2
:
1
Oatmeal
Oatmeal
Contains more Monounsaturated Fat +2245.5%
Contains more Polyunsaturated fat +110.3%
Contains less Saturated Fat -97.3%
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains more Monounsaturated Fat +2245.5%
Contains more Polyunsaturated fat +110.3%
Contains less Saturated Fat -97.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Steak Oatmeal
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium 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 Oatmeal Opinion
Net carbs 0g 9.97g Oatmeal
Protein 24.85g 2.37g Steak
Fats 19.02g 1.36g Steak
Carbs 0g 11.67g Oatmeal
Calories 271kcal 68kcal Steak
Starch 10.37g Oatmeal
Sugar 0g 0.46g Steak
Fiber 0g 1.7g Oatmeal
Calcium 12mg 80mg Oatmeal
Iron 2.4mg 5.96mg Oatmeal
Magnesium 23mg 26mg Oatmeal
Phosphorus 163mg 77mg Steak
Potassium 279mg 61mg Steak
Sodium 58mg 49mg Oatmeal
Zinc 6.34mg 0.62mg Steak
Copper 0.085mg 0.066mg Steak
Manganese 0.558mg Oatmeal
Selenium 31.8µg 5µg Steak
Vitamin A 25IU 433IU Oatmeal
Vitamin A RAE 7µg 130µg Oatmeal
Vitamin E 0.07mg Oatmeal
Vitamin D 6IU 0IU Steak
Vitamin D 0.1µg 0µg Steak
Vitamin B1 0.074mg 0.26mg Oatmeal
Vitamin B2 0.301mg 0.215mg Steak
Vitamin B3 5.149mg 3.025mg Steak
Vitamin B5 0.317mg Oatmeal
Vitamin B6 0.5mg 0.29mg Steak
Folate 6µg 44µg Oatmeal
Vitamin B12 2.2µg 0µg Steak
Vitamin K 1.6µg 0.4µg Steak
Tryptophan 0.278mg 0.04mg Steak
Threonine 1.171mg 0.083mg Steak
Isoleucine 1.157mg 0.105mg Steak
Leucine 2.142mg 0.2mg Steak
Lysine 2.38mg 0.135mg Steak
Methionine 0.672mg 0.04mg Steak
Phenylalanine 0.997mg 0.13mg Steak
Valine 1.242mg 0.151mg Steak
Histidine 0.931mg 0.057mg Steak
Cholesterol 78mg 0mg Oatmeal
Trans Fat 0.003g Steak
Saturated Fat 8.443g 0.226g Oatmeal
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 0.391g Steak
Polyunsaturated fat 0.896g 0.426g Steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Oatmeal
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
27%
Oatmeal
Minerals Daily Need Coverage Score
59%
Steak
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 79)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 9mg)
Which food is lower in Cholesterol?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 8.217g)
Which food is cheaper?
Oatmeal
Oatmeal 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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.