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Steak vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison

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A recap on differences between steak and saltine cracker (includes oyster, soda, soup)

  • Steak is higher in vitamin B12, zinc, selenium, and vitamin B6, yet saltine cracker (includes oyster, soda, soup) is higher in vitamin B1, iron, and folate.
  • Steak covers your daily vitamin B12 needs 88% more than saltine cracker (includes oyster, soda, soup).
  • 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 Crackers, saltines (includes oyster, soda, soup).

Infographic

Steak vs Saltine cracker (includes oyster, soda, soup) 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
5
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 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Contains more PotassiumPotassium +83.6%
Contains more ZincZinc +818.8%
Contains more PhosphorusPhosphorus +59.8%
Contains less SodiumSodium -93.8%
Contains more SeleniumSelenium +208.7%
Contains more CalciumCalcium +58.3%
Contains more IronIron +132.1%
Contains more CopperCopper +63.5%
~equal in Magnesium ~23mg

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
4
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% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +481.4%
Contains more Vitamin B12Vitamin B12 +2344.4%
Contains more Vitamin B1Vitamin B1 +848.6%
Contains more Vitamin B2Vitamin B2 +61.8%
Contains more Vitamin B3Vitamin B3 +25.1%
Contains more Vitamin KVitamin K +1487.5%
Contains more FolateFolate +2133.3%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
3
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Contains more ProteinProtein +162.7%
Contains more FatsFats +120.1%
Contains more WaterWater +1000.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +418.5%

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
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
Contains more Mono. FatMonounsaturated fat +361.8%
Contains less Sat. FatSaturated fat -80.4%
Contains more Poly. FatPolyunsaturated fat +439.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Steak Saltine cracker (includes oyster, soda, soup)
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Steak Saltine cracker (includes oyster, soda, soup) DV% diff.
Vitamin B12 2.2µg 0.09µg 88%
Vitamin B1 0.074mg 0.702mg 52%
Zinc 6.34mg 0.69mg 51%
Iron 2.4mg 5.57mg 40%
Selenium 31.8µg 10.3µg 39%
Sodium 58mg 941mg 38%
Folate 6µg 134µg 32%
Vitamin B6 0.5mg 0.086mg 32%
Saturated fat 8.443g 1.653g 31%
Protein 24.85g 9.46g 31%
Manganese 0.686mg 30%
Starch 67.83g 28%
Cholesterol 78mg 0mg 26%
Polyunsaturated fat 0.896g 4.835g 26%
Carbs 0g 74.05g 25%
Vitamin K 1.6µg 25.4µg 20%
Monounsaturated fat 9.171g 1.986g 18%
Fats 19.02g 8.64g 16%
Vitamin B2 0.301mg 0.487mg 14%
Vitamin B5 0.536mg 11%
Fiber 0g 2.8g 11%
Phosphorus 163mg 102mg 9%
Vitamin E 1.15mg 8%
Vitamin B3 5.149mg 6.442mg 8%
Calories 271kcal 418kcal 7%
Copper 0.085mg 0.139mg 6%
Potassium 279mg 152mg 4%
Choline 16.7mg 3%
Vitamin D 0.1µg 0µg 1%
Vitamin A 7µg 1µg 1%
Calcium 12mg 19mg 1%
Vitamin D 6IU 0IU 1%
Net carbs 0g 71.25g N/A
Magnesium 23mg 23mg 0%
Sugar 0g 1.29g N/A
Trans fat 0.167g N/A
Tryptophan 0.278mg 0.116mg 0%
Threonine 1.171mg 0.268mg 0%
Isoleucine 1.157mg 0.333mg 0%
Leucine 2.142mg 0.652mg 0%
Lysine 2.38mg 0.172mg 0%
Methionine 0.672mg 0.147mg 0%
Phenylalanine 0.997mg 0.45mg 0%
Valine 1.242mg 0.399mg 0%
Histidine 0.931mg 0.197mg 0%
Fructose 0.19g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.535g N/A
Omega-3 - DPA 0.013g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 4.25g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Saltine cracker (includes oyster, soda, soup)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
51%
Saltine cracker (includes oyster, soda, soup)
Minerals Daily Need Coverage Score
59%
Steak
62%
Saltine cracker (includes oyster, soda, soup)

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 1.29g)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 883mg)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 74)
Which food is lower in Cholesterol?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated fat?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Saturated fat (difference - 6.79g)
Which food is richer in vitamins?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($2.4)
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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.