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Steak vs. Mayonnaise — In-Depth Nutrition Comparison

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Important differences between steak and mayonnaise

  • Steak has more vitamin B12, zinc, selenium, vitamin B6, vitamin B3, iron, vitamin B2, and phosphorus; however, mayonnaise has more vitamin K.
  • Mayonnaise's daily need coverage for vitamin K is 134% more.
  • Steak is lower in sodium.

The food varieties used in the comparison are Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Salad dressing, mayonnaise, regular.

Infographic

Steak vs Mayonnaise 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
9
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 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Contains more MagnesiumMagnesium +2200%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +1295%
Contains more IronIron +1042.9%
Contains more CopperCopper +347.4%
Contains more ZincZinc +4126.7%
Contains more PhosphorusPhosphorus +676.2%
Contains less SodiumSodium -90.9%
Contains more SeleniumSelenium +1282.6%

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
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% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Contains more Vitamin B1Vitamin B1 +640%
Contains more Vitamin B2Vitamin B2 +1484.2%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +6150%
Contains more Vitamin B12Vitamin B12 +1733.3%
Contains more FolateFolate +20%
Contains more Vitamin AVitamin A +128.6%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin KVitamin K +10087.5%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Contains more ProteinProtein +2488.5%
Contains more WaterWater +156.8%
Contains more FatsFats +293.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +264.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
16% 23% 61%
Saturated fat: Sat. Fat 11.703 g
Monounsaturated fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 g
Contains less Sat. FatSaturated fat -27.9%
Contains more Mono. FatMonounsaturated fat +83.7%
Contains more Poly. FatPolyunsaturated fat +4887.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Mayonnaise DV% diff.
Polyunsaturated fat 0.896g 44.69g 292%
Vitamin K 1.6µg 163µg 135%
Vitamin B12 2.2µg 0.12µg 87%
Fats 19.02g 74.85g 86%
Zinc 6.34mg 0.15mg 56%
Selenium 31.8µg 2.3µg 54%
Protein 24.85g 0.96g 48%
Vitamin B6 0.5mg 0.008mg 38%
Vitamin B3 5.149mg 0mg 32%
Iron 2.4mg 0.21mg 27%
Sodium 58mg 635mg 25%
Vitamin B2 0.301mg 0.019mg 22%
Vitamin E 3.28mg 22%
Calories 271kcal 680kcal 20%
Phosphorus 163mg 21mg 20%
Monounsaturated fat 9.171g 16.843g 19%
Saturated fat 8.443g 11.703g 15%
Cholesterol 78mg 42mg 12%
Potassium 279mg 20mg 8%
Copper 0.085mg 0.019mg 7%
Choline 34.2mg 6%
Vitamin B1 0.074mg 0.01mg 5%
Magnesium 23mg 1mg 5%
Vitamin B5 0.172mg 3%
Vitamin A 7µg 16µg 1%
Vitamin D 0.1µg 0.2µg 1%
Net carbs 0g 0.57g N/A
Carbs 0g 0.57g 0%
Vitamin D 6IU 7IU 0%
Calcium 12mg 8mg 0%
Sugar 0g 0.57g N/A
Manganese 0.007mg 0%
Folate 6µg 5µg 0%
Trans fat 0.187g N/A
Tryptophan 0.278mg 0.017mg 0%
Threonine 1.171mg 0.055mg 0%
Isoleucine 1.157mg 0.065mg 0%
Leucine 2.142mg 0.095mg 0%
Lysine 2.38mg 0.072mg 0%
Methionine 0.672mg 0.035mg 0%
Phenylalanine 0.997mg 0.057mg 0%
Valine 1.242mg 0.074mg 0%
Histidine 0.931mg 0.026mg 0%
Fructose 0.05g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0.005g N/A
Omega-3 - ALA 5.331g N/A
Omega-3 - DPA 0.013g 0g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.125g N/A
Omega-6 - Eicosadienoic acid 0.03g N/A
Omega-6 - Linoleic acid 38.942g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Mayonnaise
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
41%
Mayonnaise
Minerals Daily Need Coverage Score
59%
Steak
13%
Mayonnaise

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 577mg)
Which food is lower in Saturated fat?
Steak
Steak is lower in Saturated fat (difference - 3.26g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Steak
Steak is relatively richer in minerals
Which food is lower in Cholesterol?
Mayonnaise
Mayonnaise is lower in Cholesterol (difference - 36mg)
Which food is cheaper?
Mayonnaise
Mayonnaise is cheaper (difference - $1.8)
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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.