Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Steak
  5. Compare
  6. Steak vs. Oat

Steak vs. Oat — In-Depth Nutrition Comparison

Compare

A recap on differences between Steak and Oat

  • Steak is higher in Vitamin B12, Vitamin B6, and Vitamin B3, yet Oat is higher in Copper, Vitamin B1, Phosphorus, Fiber, Magnesium, and Iron.
  • Steak covers your daily Vitamin B12 needs 92% more than Oat.
  • Steak contains 7 times more Saturated Fat than Oat. While Steak contains 8.443g of Saturated Fat, Oat contains only 1.217g.

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.

Infographic

Steak vs Oat 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
2
:
8
Oat
Oat
Contains more Zinc +59.7%
Contains more Calcium +350%
Contains more Iron +96.7%
Contains more Magnesium +669.6%
Contains more Phosphorus +220.9%
Contains more Potassium +53.8%
Contains less Sodium -96.6%
Contains more Copper +636.5%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Zinc +59.7%
Contains more Calcium +350%
Contains more Iron +96.7%
Contains more Magnesium +669.6%
Contains more Phosphorus +220.9%
Contains more Potassium +53.8%
Contains less Sodium -96.6%
Contains more Copper +636.5%

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
7
:
3
Oat
Oat
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +116.5%
Contains more Vitamin B3 +435.8%
Contains more Vitamin B6 +320.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +931.1%
Contains more Folate +833.3%
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%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +116.5%
Contains more Vitamin B3 +435.8%
Contains more Vitamin B6 +320.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +931.1%
Contains more Folate +833.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
3
:
2
Oat
Oat
Contains more Protein +47.1%
Contains more Fats +175.7%
Contains more Water +576.3%
Contains more Carbs +∞%
Contains more Other +218.5%
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more Protein +47.1%
Contains more Fats +175.7%
Contains more Water +576.3%
Contains more Carbs +∞%
Contains more Other +218.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
1
:
2
Oat
Oat
Contains more Monounsaturated Fat +321.1%
Contains less Saturated Fat -85.6%
Contains more Polyunsaturated fat +182.9%
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains more Monounsaturated Fat +321.1%
Contains less Saturated Fat -85.6%
Contains more Polyunsaturated 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.
Steak Oat
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Steak Oat Opinion
Net carbs 0g 55.67g Oat
Protein 24.85g 16.89g Steak
Fats 19.02g 6.9g Steak
Carbs 0g 66.27g Oat
Calories 271kcal 389kcal Oat
Fiber 0g 10.6g Oat
Calcium 12mg 54mg Oat
Iron 2.4mg 4.72mg Oat
Magnesium 23mg 177mg Oat
Phosphorus 163mg 523mg Oat
Potassium 279mg 429mg Oat
Sodium 58mg 2mg Oat
Zinc 6.34mg 3.97mg Steak
Copper 0.085mg 0.626mg Oat
Manganese 4.916mg Oat
Selenium 31.8µg Steak
Vitamin A 25IU 0IU Steak
Vitamin A RAE 7µg 0µg Steak
Vitamin D 6IU 0IU Steak
Vitamin D 0.1µg 0µg Steak
Vitamin B1 0.074mg 0.763mg Oat
Vitamin B2 0.301mg 0.139mg Steak
Vitamin B3 5.149mg 0.961mg Steak
Vitamin B5 1.349mg Oat
Vitamin B6 0.5mg 0.119mg Steak
Folate 6µg 56µg Oat
Vitamin B12 2.2µg 0µg Steak
Vitamin K 1.6µg Steak
Tryptophan 0.278mg 0.234mg Steak
Threonine 1.171mg 0.575mg Steak
Isoleucine 1.157mg 0.694mg Steak
Leucine 2.142mg 1.284mg Steak
Lysine 2.38mg 0.701mg Steak
Methionine 0.672mg 0.312mg Steak
Phenylalanine 0.997mg 0.895mg Steak
Valine 1.242mg 0.937mg Steak
Histidine 0.931mg 0.405mg Steak
Cholesterol 78mg 0mg Oat
Saturated Fat 8.443g 1.217g Oat
Omega-3 - DHA 0.001g Steak
Omega-3 - EPA 0.001g Steak
Omega-3 - DPA 0.013g Steak
Monounsaturated Fat 9.171g 2.178g Steak
Polyunsaturated fat 0.896g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Oat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Steak
Steak vs Beefsteak raw
Beefsteak raw
Steak
Steak vs Beef broiled
Beef broiled
Steak
Steak vs Hot and sour soup
Hot and sour soup
Oat
Oat vs Wheat
Wheat
Oat
Oat vs Arborio rice
Arborio rice
Oat
Oat vs Glutinous rice
Glutinous rice

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
33%
Oat
Minerals Daily Need Coverage Score
59%
Steak
154%
Oat

Comparison summary

Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
Steak
Steak is relatively richer in vitamins
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 56mg)
Which food is lower in Cholesterol?
Oat
Oat is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 7.226g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.8)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.