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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.
  • The glycemic index of steak is lower.

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
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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more IronIron +37.9%
Contains more ZincZinc +152.6%
Contains more SeleniumSelenium +675.6%
Contains more MagnesiumMagnesium +630.4%
Contains more CalciumCalcium +308.3%
Contains more PotassiumPotassium +100%
Contains more CopperCopper +396.5%
Contains more PhosphorusPhosphorus +105.5%
Contains less SodiumSodium -70.7%

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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +56.8%
Contains more Vitamin B6Vitamin B6 +13.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +433.3%
Contains more Vitamin B1Vitamin B1 +102.7%
Contains more Vitamin B3Vitamin B3 +154.7%
Contains more FolateFolate +1350%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Steak Peanut butter DV% diff.
Vitamin B12 2.2µg 0µg 92%
Polyunsaturated fat 0.896g 12.535g 78%
Manganese 1.665mg 72%
Vitamin E 9.1mg 61%
Fats 19.02g 51.36g 50%
Selenium 31.8µg 4.1µg 50%
Vitamin B3 5.149mg 13.112mg 50%
Monounsaturated fat 9.171g 25.941g 42%
Copper 0.085mg 0.422mg 37%
Magnesium 23mg 168mg 35%
Zinc 6.34mg 2.51mg 35%
Cholesterol 78mg 0mg 26%
Phosphorus 163mg 335mg 25%
Vitamin B5 1.137mg 23%
Fiber 0g 5g 20%
Folate 6µg 87µg 20%
Calories 271kcal 598kcal 16%
Choline 63mg 11%
Saturated fat 8.443g 10.325g 9%
Iron 2.4mg 1.74mg 8%
Potassium 279mg 558mg 8%
Vitamin B2 0.301mg 0.192mg 8%
Carbs 0g 22.31g 7%
Vitamin B1 0.074mg 0.15mg 6%
Protein 24.85g 22.21g 5%
Vitamin B6 0.5mg 0.441mg 5%
Calcium 12mg 49mg 4%
Sodium 58mg 17mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin A 7µg 0µg 1%
Vitamin K 1.6µg 0.3µg 1%
Starch 3.56g 1%
Vitamin D 6IU 0IU 1%
Net carbs 0g 17.31g N/A
Sugar 0g 10.49g N/A
Trans fat 0.075g N/A
Tryptophan 0.278mg 0.231mg 0%
Threonine 1.171mg 0.525mg 0%
Isoleucine 1.157mg 0.616mg 0%
Leucine 2.142mg 1.546mg 0%
Lysine 2.38mg 0.681mg 0%
Methionine 0.672mg 0.265mg 0%
Phenylalanine 0.997mg 1.202mg 0%
Valine 1.242mg 0.782mg 0%
Histidine 0.931mg 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.027g N/A
Omega-3 - DPA 0.013g 0g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
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 ProteinProtein +11.9%
Contains more WaterWater +4419.5%
Contains more FatsFats +170%
Contains more CarbsCarbs +∞%
Contains more OtherOther +435.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
1
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -18.2%
Contains more Mono. FatMonounsaturated fat +182.9%
Contains more Poly. FatPolyunsaturated fat +1299%

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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. 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.