Steak vs. Oats — In-Depth Nutrition Comparison
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A recap on differences between steak and oats
- Steak is higher in vitamin B12, vitamin B6, and vitamin B3, yet oats are higher in copper, vitamin B1, phosphorus, fiber, magnesium, and iron.
- Steak covers your daily vitamin B12 needs 92% more than oats.
- Steak contains 7 times more saturated fat than oats. While steak contains 8.443g of saturated fat, oats contain only 1.217g.
- The glycemic index of steak is lower.
Food varieties 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 Oats.
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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.
| Contains more ZincZinc | +59.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +669.6% |
| Contains more CalciumCalcium | +350% |
| Contains more PotassiumPotassium | +53.8% |
| Contains more IronIron | +96.7% |
| Contains more CopperCopper | +636.5% |
| Contains more PhosphorusPhosphorus | +220.9% |
| Contains less SodiumSodium | -96.6% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +116.5% |
| Contains more Vitamin B3Vitamin B3 | +435.8% |
| Contains more Vitamin B6Vitamin B6 | +320.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B1Vitamin B1 | +931.1% |
| Contains more FolateFolate | +833.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +47.1% |
| Contains more FatsFats | +175.7% |
| Contains more WaterWater | +576.3% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +218.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +321.1% |
| Contains less Sat. FatSaturated fat | -85.6% |
| Contains more Poly. FatPolyunsaturated fat | +182.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 4.916mg | 214% | |
| Vitamin B12 | 2.2µg | 0µg | 92% |
| Copper | 0.085mg | 0.626mg | 60% |
| Selenium | 31.8µg | 58% | |
| Vitamin B1 | 0.074mg | 0.763mg | 57% |
| Phosphorus | 163mg | 523mg | 51% |
| Fiber | 0g | 10.6g | 42% |
| Magnesium | 23mg | 177mg | 37% |
| Saturated fat | 8.443g | 1.217g | 33% |
| Iron | 2.4mg | 4.72mg | 29% |
| Vitamin B6 | 0.5mg | 0.119mg | 29% |
| Vitamin B5 | 1.349mg | 27% | |
| Vitamin B3 | 5.149mg | 0.961mg | 26% |
| Cholesterol | 78mg | 0mg | 26% |
| Zinc | 6.34mg | 3.97mg | 22% |
| Carbs | 0g | 66.27g | 22% |
| Fats | 19.02g | 6.9g | 19% |
| Monounsaturated fat | 9.171g | 2.178g | 17% |
| Protein | 24.85g | 16.89g | 16% |
| Folate | 6µg | 56µg | 13% |
| Vitamin B2 | 0.301mg | 0.139mg | 12% |
| Polyunsaturated fat | 0.896g | 2.535g | 11% |
| Calories | 271kcal | 389kcal | 6% |
| Potassium | 279mg | 429mg | 4% |
| Calcium | 12mg | 54mg | 4% |
| Sodium | 58mg | 2mg | 2% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Vitamin K | 1.6µg | 1% | |
| Vitamin D | 6IU | 0IU | 1% |
| Net carbs | 0g | 55.67g | N/A |
| Tryptophan | 0.278mg | 0.234mg | 0% |
| Threonine | 1.171mg | 0.575mg | 0% |
| Isoleucine | 1.157mg | 0.694mg | 0% |
| Leucine | 2.142mg | 1.284mg | 0% |
| Lysine | 2.38mg | 0.701mg | 0% |
| Methionine | 0.672mg | 0.312mg | 0% |
| Phenylalanine | 0.997mg | 0.895mg | 0% |
| Valine | 1.242mg | 0.937mg | 0% |
| Histidine | 0.931mg | 0.405mg | 0% |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - DHA | 0.001g | N/A | |
| Omega-3 - DPA | 0.013g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
30%
Minerals Daily Need Coverage Score
59%
154%
Comparison summary
Which food is lower in glycemic index?
Steak is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
Steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Oats is lower in Cholesterol (difference - 78mg)
Which food is lower in Sugar?
Oats is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Oats contains less Sodium (difference - 56mg)
Which food is lower in Saturated fat?
Oats is lower in Saturated fat (difference - 7.226g)
Which food is cheaper?
Oats is cheaper (difference - $1.8)
Which food is richer in minerals?
Oats is relatively richer in minerals