Steak vs. Smoothie — In-Depth Nutrition Comparison

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The main differences between steak and smoothie

Steak is richer in vitamin B12, vitamin B6, iron, vitamin B3, and potassium, yet smoothie is richer in vitamin C and vitamin A.
Daily need coverage for vitamin B12 for steak is 82% higher.
Steak has a lower glycemic index than smoothie.

Food types 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 Beverages, V8 SPLASH Smoothies, Strawberry Banana.

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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

Smoothie

Contains more MagnesiumMagnesium	+∞%
Contains more PotassiumPotassium	+1062.5%
Contains more IronIron	+1500%
Contains more CopperCopper	+∞%
Contains more ZincZinc	+∞%
Contains more PhosphorusPhosphorus	+∞%
Contains more SeleniumSelenium	+∞%

Contains more CalciumCalcium	+241.7%
Contains less SodiumSodium	-50%

~equal in Manganese ~mg

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

Smoothie

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+∞%
Contains more Vitamin B2Vitamin B2	+∞%
Contains more Vitamin B3Vitamin B3	+531%
Contains more Vitamin B6Vitamin B6	+509.8%
Contains more Vitamin B12Vitamin B12	+816.7%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+∞%

Contains more Vitamin CVitamin C

+∞%

~equal in Vitamin E ~mg

~equal in Vitamin B5 ~mg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	2.2µg	0.24µg	82%
Zinc	6.34mg		58%
Selenium	31.8µg		58%
Protein	24.85g	1.22g	47%
Saturated fat	8.443g	0g	38%
Vitamin B6	0.5mg	0.082mg	32%
Fats	19.02g	0g	29%
Iron	2.4mg	0.15mg	28%
Vitamin C	0mg	24.5mg	27%
Vitamin B3	5.149mg	0.816mg	27%
Cholesterol	78mg	0mg	26%
Vitamin B2	0.301mg		23%
Monounsaturated fat	9.171g		23%
Phosphorus	163mg		23%
Calories	271kcal	37kcal	12%
Copper	0.085mg		9%
Potassium	279mg	24mg	8%
Polyunsaturated fat	0.896g		6%
Vitamin B1	0.074mg		6%
Magnesium	23mg		5%
Calcium	12mg	41mg	3%
Carbs	0g	8.16g	3%
Folate	6µg		2%
Sodium	58mg	29mg	1%
Vitamin A	7µg		1%
Vitamin D	0.1µg		1%
Vitamin D	6IU		1%
Vitamin K	1.6µg		1%
Net carbs	0g	8.16g	N/A
Sugar	0g	7.35g	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		N/A
Omega-3 - DHA	0.001g		N/A
Omega-3 - DPA	0.013g		N/A