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  6. Steak vs. Pea raw

Steak vs. Pea raw — In-Depth Nutrition Comparison

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Differences between Steak and Pea raw

  • Steak has more Vitamin B12, Selenium, Zinc, Vitamin B6, and Vitamin B3, while Pea raw has more Vitamin C, Fiber, and Vitamin K.
  • Steak's daily need coverage for Vitamin B12 is 92% higher.

The 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 Peas, green, raw.

Infographic

Steak vs Pea raw 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
Pea raw
Pea raw
Contains more Iron +63.3%
Contains more Phosphorus +50.9%
Contains more Potassium +14.3%
Contains more Zinc +411.3%
Contains more Selenium +1666.7%
Contains more Calcium +108.3%
Contains more Magnesium +43.5%
Contains less Sodium -91.4%
Contains more Copper +107.1%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Pea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 56% 24% 47% 22% 1% 34% 59% 54% 10%
Contains more Iron +63.3%
Contains more Phosphorus +50.9%
Contains more Potassium +14.3%
Contains more Zinc +411.3%
Contains more Selenium +1666.7%
Contains more Calcium +108.3%
Contains more Magnesium +43.5%
Contains less Sodium -91.4%
Contains more Copper +107.1%

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
5
:
7
Pea raw
Pea raw
Contains more Vitamin D +∞%
Contains more Vitamin B2 +128%
Contains more Vitamin B3 +146.4%
Contains more Vitamin B6 +195.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +2960%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +259.5%
Contains more Folate +983.3%
Contains more Vitamin K +1450%
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%
Pea raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 3% 0% 134% 67% 31% 40% 7% 39% 49% 0% 62%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +128%
Contains more Vitamin B3 +146.4%
Contains more Vitamin B6 +195.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +2960%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +259.5%
Contains more Folate +983.3%
Contains more Vitamin K +1450%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
2
:
3
Pea raw
Pea raw
Contains more Protein +358.5%
Contains more Fats +4655%
Contains more Carbs +∞%
Contains more Water +41.9%
Contains more Other +61.1%
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Pea raw
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more Protein +358.5%
Contains more Fats +4655%
Contains more Carbs +∞%
Contains more Water +41.9%
Contains more Other +61.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
2
:
1
Pea raw
Pea raw
Contains more Monounsaturated Fat +26102.9%
Contains more Polyunsaturated fat +379.1%
Contains less Saturated Fat -99.2%
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Pea raw
24% 12% 64%
Saturated Fat: 0.071 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.187 g
Contains more Monounsaturated Fat +26102.9%
Contains more Polyunsaturated fat +379.1%
Contains less Saturated Fat -99.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Steak Pea raw
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 Pea raw Opinion
Net carbs 0g 8.75g Pea raw
Protein 24.85g 5.42g Steak
Fats 19.02g 0.4g Steak
Carbs 0g 14.45g Pea raw
Calories 271kcal 81kcal Steak
Fructose 0.39g Pea raw
Sugar 0g 5.67g Steak
Fiber 0g 5.7g Pea raw
Calcium 12mg 25mg Pea raw
Iron 2.4mg 1.47mg Steak
Magnesium 23mg 33mg Pea raw
Phosphorus 163mg 108mg Steak
Potassium 279mg 244mg Steak
Sodium 58mg 5mg Pea raw
Zinc 6.34mg 1.24mg Steak
Copper 0.085mg 0.176mg Pea raw
Manganese 0.41mg Pea raw
Selenium 31.8µg 1.8µg Steak
Vitamin A 25IU 765IU Pea raw
Vitamin A RAE 7µg 38µg Pea raw
Vitamin E 0.13mg Pea raw
Vitamin D 6IU 0IU Steak
Vitamin D 0.1µg 0µg Steak
Vitamin C 0mg 40mg Pea raw
Vitamin B1 0.074mg 0.266mg Pea raw
Vitamin B2 0.301mg 0.132mg Steak
Vitamin B3 5.149mg 2.09mg Steak
Vitamin B5 0.104mg Pea raw
Vitamin B6 0.5mg 0.169mg Steak
Folate 6µg 65µg Pea raw
Vitamin B12 2.2µg 0µg Steak
Vitamin K 1.6µg 24.8µg Pea raw
Tryptophan 0.278mg 0.037mg Steak
Threonine 1.171mg 0.203mg Steak
Isoleucine 1.157mg 0.195mg Steak
Leucine 2.142mg 0.323mg Steak
Lysine 2.38mg 0.317mg Steak
Methionine 0.672mg 0.082mg Steak
Phenylalanine 0.997mg 0.2mg Steak
Valine 1.242mg 0.235mg Steak
Histidine 0.931mg 0.107mg Steak
Cholesterol 78mg 0mg Pea raw
Saturated Fat 8.443g 0.071g Pea raw
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 0.035g Steak
Polyunsaturated fat 0.896g 0.187g Steak

Which food is preferable for your diet?

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

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
39%
Pea raw
Minerals Daily Need Coverage Score
59%
Steak
31%
Pea raw

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 5.67g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 54)
Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Pea raw
Pea raw is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Pea raw
Pea raw is lower in Saturated Fat (difference - 8.372g)
Which food is cheaper?
Pea raw
Pea raw is cheaper (difference - $2.1)
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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.