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Steak vs. Powdered milk — In-Depth Nutrition Comparison

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How are steak and powdered milk different?

  • Steak is higher in selenium, vitamin B3, zinc, and iron; however, powdered milk is richer in calcium, phosphorus, vitamin B2, vitamin B12, and potassium.
  • Daily need coverage for calcium for powdered milk is 90% higher.
  • Steak contains 8 times more vitamin B3 than powdered milk. While steak contains 5.149mg of vitamin B3, powdered milk contains only 0.646mg.
  • Steak has less saturated fat.
  • Steak has a lower glycemic index (0) than powdered milk (32).

Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Milk, dry, whole, without added vitamin D are the varieties used in this article.

Infographic

Steak vs Powdered milk infographic
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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
4
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 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
Contains more IronIron +410.6%
Contains more ZincZinc +89.8%
Contains less SodiumSodium -84.4%
Contains more SeleniumSelenium +95.1%
Contains more MagnesiumMagnesium +269.6%
Contains more CalciumCalcium +7500%
Contains more PotassiumPotassium +376.7%
Contains more PhosphorusPhosphorus +376.1%
~equal in Copper ~0.08mg

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
2
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 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
Contains more Vitamin B3Vitamin B3 +697.1%
Contains more Vitamin B6Vitamin B6 +65.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3585.7%
Contains more Vitamin DVitamin D +400%
Contains more Vitamin B1Vitamin B1 +282.4%
Contains more Vitamin B2Vitamin B2 +300.3%
Contains more Vitamin B12Vitamin B12 +47.7%
Contains more Vitamin KVitamin K +37.5%
Contains more FolateFolate +516.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
1
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 g
Contains more WaterWater +2150.6%
Contains more FatsFats +40.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1025.9%
~equal in Protein ~26.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
3
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
66% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 g
Contains less Sat. FatSaturated fat -49.6%
Contains more Mono. FatMonounsaturated fat +15.7%
Contains more Poly. FatPolyunsaturated fat +34.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Powdered milk DV% diff.
Calcium 12mg 912mg 90%
Phosphorus 163mg 776mg 88%
Vitamin B2 0.301mg 1.205mg 70%
Vitamin B5 2.271mg 45%
Vitamin B12 2.2µg 3.25µg 44%
Saturated fat 8.443g 16.742g 38%
Potassium 279mg 1330mg 31%
Selenium 31.8µg 16.3µg 28%
Vitamin B3 5.149mg 0.646mg 28%
Vitamin A 7µg 258µg 28%
Zinc 6.34mg 3.34mg 27%
Iron 2.4mg 0.47mg 24%
Choline 117.4mg 21%
Vitamin B1 0.074mg 0.283mg 17%
Vitamin B6 0.5mg 0.302mg 15%
Magnesium 23mg 85mg 15%
Sodium 58mg 371mg 14%
Carbs 0g 38.42g 13%
Fats 19.02g 26.71g 12%
Calories 271kcal 496kcal 11%
Vitamin C 0mg 8.6mg 10%
Folate 6µg 37µg 8%
Cholesterol 78mg 97mg 6%
Vitamin E 0.58mg 4%
Protein 24.85g 26.32g 3%
Monounsaturated fat 9.171g 7.924g 3%
Manganese 0.04mg 2%
Vitamin D 0.1µg 0.5µg 2%
Polyunsaturated fat 0.896g 0.665g 2%
Vitamin D 6IU 20IU 2%
Vitamin K 1.6µg 2.2µg 1%
Copper 0.085mg 0.08mg 1%
Net carbs 0g 38.42g N/A
Sugar 0g 38.42g N/A
Tryptophan 0.278mg 0.371mg 0%
Threonine 1.171mg 1.188mg 0%
Isoleucine 1.157mg 1.592mg 0%
Leucine 2.142mg 2.578mg 0%
Lysine 2.38mg 2.087mg 0%
Methionine 0.672mg 0.66mg 0%
Phenylalanine 0.997mg 1.271mg 0%
Valine 1.242mg 1.762mg 0%
Histidine 0.931mg 0.714mg 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 Powdered milk
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
45%
Steak
93%
Powdered milk
Minerals Daily Need Coverage Score
59%
Steak
106%
Powdered milk

Comparison summary

Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 19mg)
Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 38.42g)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 313mg)
Which food is lower in Saturated fat?
Steak
Steak is lower in Saturated fat (difference - 8.299g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 32)
Which food is cheaper?
Powdered milk
Powdered milk is cheaper (difference - $0.2)
Which food is richer in vitamins?
Powdered milk
Powdered milk is relatively richer in vitamins
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.

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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.