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  6. Steak vs. Peanut butter

Steak vs. Peanut butter — In-Depth Nutrition Comparison

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A recap on differences between Steak and Peanut butter

  • Steak is higher in Vitamin B12, Selenium, and Zinc, yet Peanut butter is higher in Vitamin B3, Copper, Magnesium, Phosphorus, Folate, and Fiber.
  • Steak covers your daily Vitamin B12 needs 92% more than Peanut butter.

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 Peanut butter, smooth style, without salt.

Infographic

Steak vs Peanut butter 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
3
:
7
Peanut butter
Peanut butter
Contains more Iron +37.9%
Contains more Zinc +152.6%
Contains more Selenium +675.6%
Contains more Calcium +308.3%
Contains more Magnesium +630.4%
Contains more Phosphorus +105.5%
Contains more Potassium +100%
Contains less Sodium -70.7%
Contains more Copper +396.5%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Contains more Iron +37.9%
Contains more Zinc +152.6%
Contains more Selenium +675.6%
Contains more Calcium +308.3%
Contains more Magnesium +630.4%
Contains more Phosphorus +105.5%
Contains more Potassium +100%
Contains less Sodium -70.7%
Contains more Copper +396.5%

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
6
:
5
Peanut butter
Peanut butter
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +56.8%
Contains more Vitamin B6 +13.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +433.3%
Contains more Vitamin B1 +102.7%
Contains more Vitamin B3 +154.7%
Contains more Folate +1350%
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%
Peanut butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +56.8%
Contains more Vitamin B6 +13.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +433.3%
Contains more Vitamin B1 +102.7%
Contains more Vitamin B3 +154.7%
Contains more Folate +1350%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
2
:
3
Peanut butter
Peanut butter
Contains more Protein +11.9%
Contains more Water +4419.5%
Contains more Fats +170%
Contains more Carbs +∞%
Contains more Other +435.2%
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Peanut butter
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more Protein +11.9%
Contains more Water +4419.5%
Contains more Fats +170%
Contains more Carbs +∞%
Contains more Other +435.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
1
:
2
Peanut butter
Peanut butter
Contains less Saturated Fat -18.2%
Contains more Monounsaturated Fat +182.9%
Contains more Polyunsaturated fat +1299%
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Contains less Saturated Fat -18.2%
Contains more Monounsaturated Fat +182.9%
Contains more Polyunsaturated fat +1299%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Peanut butter Opinion
Net carbs 0g 17.31g Peanut butter
Protein 24.85g 22.21g Steak
Fats 19.02g 51.36g Peanut butter
Carbs 0g 22.31g Peanut butter
Calories 271kcal 598kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 0g 10.49g Steak
Fiber 0g 5g Peanut butter
Calcium 12mg 49mg Peanut butter
Iron 2.4mg 1.74mg Steak
Magnesium 23mg 168mg Peanut butter
Phosphorus 163mg 335mg Peanut butter
Potassium 279mg 558mg Peanut butter
Sodium 58mg 17mg Peanut butter
Zinc 6.34mg 2.51mg Steak
Copper 0.085mg 0.422mg Peanut butter
Manganese 1.665mg Peanut butter
Selenium 31.8µg 4.1µg Steak
Vitamin A 25IU 0IU Steak
Vitamin A RAE 7µg 0µg Steak
Vitamin E 9.1mg Peanut butter
Vitamin D 6IU 0IU Steak
Vitamin D 0.1µg 0µg Steak
Vitamin B1 0.074mg 0.15mg Peanut butter
Vitamin B2 0.301mg 0.192mg Steak
Vitamin B3 5.149mg 13.112mg Peanut butter
Vitamin B5 1.137mg Peanut butter
Vitamin B6 0.5mg 0.441mg Steak
Folate 6µg 87µg Peanut butter
Vitamin B12 2.2µg 0µg Steak
Vitamin K 1.6µg 0.3µg Steak
Tryptophan 0.278mg 0.231mg Steak
Threonine 1.171mg 0.525mg Steak
Isoleucine 1.157mg 0.616mg Steak
Leucine 2.142mg 1.546mg Steak
Lysine 2.38mg 0.681mg Steak
Methionine 0.672mg 0.265mg Steak
Phenylalanine 0.997mg 1.202mg Peanut butter
Valine 1.242mg 0.782mg Steak
Histidine 0.931mg 0.557mg Steak
Cholesterol 78mg 0mg Peanut butter
Trans Fat 0.075g Steak
Saturated Fat 8.443g 10.325g Steak
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 25.941g Peanut butter
Polyunsaturated fat 0.896g 12.535g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

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

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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
49%
Steak
62%
Peanut butter
Minerals Daily Need Coverage Score
59%
Steak
84%
Peanut butter

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 10.49g)
Which food is lower in Saturated Fat?
Steak
Steak is lower in Saturated Fat (difference - 1.882g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 14)
Which food is cheaper?
Steak
Steak is cheaper (difference - $0.4)
Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 41mg)
Which food is lower in Cholesterol?
Peanut butter
Peanut butter is lower in Cholesterol (difference - 78mg)
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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.