Steak vs. Roast beef — In-Depth Nutrition Comparison

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Significant differences between steak and roast beef

Steak has more selenium, zinc, vitamin B2, vitamin B12, and monounsaturated fat; however, roast beef is richer in phosphorus and potassium.
Steak covers your daily saturated fat needs 36% more than roast beef.
Roast beef has 6 times less monounsaturated fat than steak. Steak has 9.171g of monounsaturated fat, while roast beef has 1.521g.
Roast beef contains less saturated fat.

Specific 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 Roast beef, deli style, prepackaged, sliced.

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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

Roast beef

Contains more MagnesiumMagnesium	+15%
Contains more CalciumCalcium	+140%
Contains more IronIron	+17.1%
Contains more ZincZinc	+98.1%
Contains less SodiumSodium	-93.2%
Contains more SeleniumSelenium	+116.3%

Contains more PotassiumPotassium	+131.9%
Contains more PhosphorusPhosphorus	+48.5%

~equal in Copper ~0.086mg

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

Roast beef

Contains more Vitamin AVitamin A	+133.3%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+72.1%
Contains more Vitamin B2Vitamin B2	+41.3%
Contains more FolateFolate	+20%

~equal in Vitamin C ~0mg

~equal in Vitamin B3 ~5.581mg

~equal in Vitamin B6 ~0.46mg

~equal in Vitamin B12 ~2.04µg

~equal in Vitamin K ~1.6µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	58mg	853mg	35%
Saturated fat	8.443g	1.318g	32%
Selenium	31.8µg	14.7µg	31%
Zinc	6.34mg	3.2mg	29%
Fats	19.02g	3.69g	24%
Monounsaturated fat	9.171g	1.521g	19%
Protein	24.85g	18.62g	12%
Potassium	279mg	647mg	11%
Phosphorus	163mg	242mg	11%
Vitamin B5		0.566mg	11%
Cholesterol	78mg	51mg	9%
Calories	271kcal	115kcal	8%
Choline		43.9mg	8%
Vitamin B12	2.2µg	2.04µg	7%
Vitamin B2	0.301mg	0.213mg	7%
Iron	2.4mg	2.05mg	4%
Polyunsaturated fat	0.896g	0.27g	4%
Vitamin B3	5.149mg	5.581mg	3%
Vitamin B1	0.074mg	0.043mg	3%
Vitamin B6	0.5mg	0.46mg	3%
Vitamin E		0.49mg	3%
Manganese		0.015mg	1%
Vitamin D	0.1µg	0µg	1%
Calcium	12mg	5mg	1%
Magnesium	23mg	20mg	1%
Vitamin D	6IU	1IU	1%
Carbs	0g	0.64g	0%
Net carbs	0g	0.64g	N/A
Sugar	0g	0.29g	N/A
Copper	0.085mg	0.086mg	0%
Vitamin A	7µg	3µg	0%
Vitamin K	1.6µg	1.6µg	0%
Folate	6µg	5µg	0%
Trans fat		0.148g	N/A
Tryptophan	0.278mg		0%
Threonine	1.171mg		0%
Isoleucine	1.157mg		0%
Leucine	2.142mg		0%
Lysine	2.38mg		0%
Methionine	0.672mg		0%
Phenylalanine	0.997mg		0%
Valine	1.242mg		0%
Histidine	0.931mg		0%
Omega-3 - EPA	0.001g	0.007g	N/A
Omega-3 - DHA	0.001g	0.001g	N/A
Omega-3 - ALA		0.017g	N/A
Omega-3 - DPA	0.013g	0.012g	N/A
Omega-6 - Gamma-linoleic acid		0.001g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.011g	N/A
Omega-6 - Eicosadienoic acid		0.002g	N/A
Omega-6 - Linoleic acid		0.14g	N/A