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  6. Steak vs. Orange juice

Steak vs. Orange juice — In-Depth Nutrition Comparison

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Summary of differences between steak and orange juice

  • Steak has more vitamin B12, selenium, zinc, vitamin B6, vitamin B3, iron, and phosphorus; however, orange juice is higher in vitamin C.
  • Steak covers your daily need for vitamin B12, 92% more than orange juice.
  • The glycemic index of orange juice is higher.

These are the specific foods used in this comparison Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Orange juice, raw.

Infographic

Steak vs Orange juice 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
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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +109.1%
Contains more PotassiumPotassium +39.5%
Contains more IronIron +1100%
Contains more CopperCopper +93.2%
Contains more ZincZinc +12580%
Contains more PhosphorusPhosphorus +858.8%
Contains more SeleniumSelenium +31700%
Contains less SodiumSodium -98.3%
~equal in Calcium ~11mg

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
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +903.3%
Contains more Vitamin B3Vitamin B3 +1187.3%
Contains more Vitamin B6Vitamin B6 +1150%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1500%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +42.9%
Contains more Vitamin B1Vitamin B1 +21.6%
Contains more FolateFolate +400%

All nutrients comparison - raw data values

Nutrient Steak Orange juice DV% diff.
Vitamin B12 2.2µg 0µg 92%
Selenium 31.8µg 0.1µg 58%
Zinc 6.34mg 0.05mg 57%
Vitamin C 0mg 50mg 56%
Protein 24.85g 0.7g 48%
Saturated fat 8.443g 0.024g 38%
Vitamin B6 0.5mg 0.04mg 35%
Vitamin B3 5.149mg 0.4mg 30%
Fats 19.02g 0.2g 29%
Iron 2.4mg 0.2mg 28%
Cholesterol 78mg 0mg 26%
Monounsaturated fat 9.171g 0.036g 23%
Vitamin B2 0.301mg 0.03mg 21%
Phosphorus 163mg 17mg 21%
Calories 271kcal 45kcal 11%
Polyunsaturated fat 0.896g 0.04g 6%
Folate 6µg 30µg 6%
Copper 0.085mg 0.044mg 5%
Vitamin B5 0.19mg 4%
Magnesium 23mg 11mg 3%
Carbs 0g 10.4g 3%
Sodium 58mg 1mg 2%
Potassium 279mg 200mg 2%
Vitamin K 1.6µg 0.1µg 1%
Choline 6.2mg 1%
Vitamin B1 0.074mg 0.09mg 1%
Manganese 0.014mg 1%
Vitamin D 0.1µg 0µg 1%
Fiber 0g 0.2g 1%
Vitamin D 6IU 0IU 1%
Net carbs 0g 10.2g N/A
Calcium 12mg 11mg 0%
Sugar 0g 8.4g N/A
Vitamin E 0.04mg 0%
Vitamin A 7µg 10µg 0%
Tryptophan 0.278mg 0.002mg 0%
Threonine 1.171mg 0.008mg 0%
Isoleucine 1.157mg 0.008mg 0%
Leucine 2.142mg 0.013mg 0%
Lysine 2.38mg 0.009mg 0%
Methionine 0.672mg 0.003mg 0%
Phenylalanine 0.997mg 0.009mg 0%
Valine 1.242mg 0.011mg 0%
Histidine 0.931mg 0.003mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
3
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +3450%
Contains more FatsFats +9410%
Contains more OtherOther +35%
Contains more CarbsCarbs +∞%
Contains more WaterWater +58.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
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% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +25375%
Contains more Poly. FatPolyunsaturated fat +2140%
Contains less Sat. FatSaturated fat -99.7%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.