Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Steak vs. Scallion — In-Depth Nutrition Comparison

Compare

How are steak and scallion different?

  • Steak is richer in vitamin B12, selenium, zinc, vitamin B6, and vitamin B3, while scallion is higher in vitamin K, vitamin C, and vitamin A.
  • Scallion covers your daily need for vitamin K, 171% more than steak.
  • Scallion is lower in cholesterol.
  • Scallion has a higher glycemic index (32) than steak (0).

Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Onions, spring or scallions (includes tops and bulb), raw types were used in this article.

Infographic

Steak vs Scallion 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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
Contains more MagnesiumMagnesium +15%
Contains more IronIron +62.2%
Contains more ZincZinc +1525.6%
Contains more PhosphorusPhosphorus +340.5%
Contains more SeleniumSelenium +5200%
Contains more CalciumCalcium +500%
Contains less SodiumSodium -72.4%
~equal in Potassium ~276mg
~equal in Copper ~0.083mg

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
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 17% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +34.5%
Contains more Vitamin B2Vitamin B2 +276.3%
Contains more Vitamin B3Vitamin B3 +880.8%
Contains more Vitamin B6Vitamin B6 +719.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +614.3%
Contains more Vitamin KVitamin K +12837.5%
Contains more FolateFolate +966.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more ProteinProtein +1257.9%
Contains more FatsFats +9910.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +61.6%
Contains more OtherOther +50%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +33866.7%
Contains more Poly. FatPolyunsaturated fat +1110.8%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Scallion DV% diff.
Vitamin K 1.6µg 207µg 171%
Vitamin B12 2.2µg 0µg 92%
Selenium 31.8µg 0.6µg 57%
Zinc 6.34mg 0.39mg 54%
Protein 24.85g 1.83g 46%
Saturated fat 8.443g 0.032g 38%
Vitamin B6 0.5mg 0.061mg 34%
Fats 19.02g 0.19g 29%
Vitamin B3 5.149mg 0.525mg 29%
Cholesterol 78mg 0mg 26%
Monounsaturated fat 9.171g 0.027g 23%
Vitamin C 0mg 18.8mg 21%
Phosphorus 163mg 37mg 18%
Vitamin B2 0.301mg 0.08mg 17%
Folate 6µg 64µg 15%
Iron 2.4mg 1.48mg 12%
Calories 271kcal 32kcal 12%
Fiber 0g 2.6g 10%
Manganese 0.16mg 7%
Calcium 12mg 72mg 6%
Polyunsaturated fat 0.896g 0.074g 5%
Vitamin A 7µg 50µg 5%
Vitamin E 0.55mg 4%
Vitamin B5 0.075mg 2%
Vitamin B1 0.074mg 0.055mg 2%
Carbs 0g 7.34g 2%
Sodium 58mg 16mg 2%
Vitamin D 0.1µg 0µg 1%
Magnesium 23mg 20mg 1%
Choline 5.7mg 1%
Vitamin D 6IU 0IU 1%
Net carbs 0g 4.74g N/A
Potassium 279mg 276mg 0%
Sugar 0g 2.33g N/A
Copper 0.085mg 0.083mg 0%
Tryptophan 0.278mg 0.02mg 0%
Threonine 1.171mg 0.072mg 0%
Isoleucine 1.157mg 0.077mg 0%
Leucine 2.142mg 0.109mg 0%
Lysine 2.38mg 0.091mg 0%
Methionine 0.672mg 0.02mg 0%
Phenylalanine 0.997mg 0.059mg 0%
Valine 1.242mg 0.081mg 0%
Histidine 0.931mg 0.032mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.013g 0g N/A

Which food is preferable for your diet?

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

People also compare

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%
Steak
55%
Scallion
Minerals Daily Need Coverage Score
59%
Steak
20%
Scallion

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 2.33g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Steak
Steak is relatively richer in minerals
Which food is lower in Cholesterol?
Scallion
Scallion is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 42mg)
Which food is lower in Saturated fat?
Scallion
Scallion is lower in Saturated fat (difference - 8.411g)
Which food is cheaper?
Scallion
Scallion is cheaper (difference - $2.2)
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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.