Steak vs. Soybean raw — In-Depth Nutrition Comparison
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A recap on differences between steak and soybean raw
- Steak is higher in vitamin B12, yet soybean raw is higher in copper, iron, folate, phosphorus, vitamin B1, magnesium, potassium, vitamin B2, and vitamin K.
- Soybean raw covers your daily copper needs 175% more than steak.
- 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 Soybeans, mature seeds, raw.
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.
| Contains more ZincZinc | +29.7% |
| Contains more SeleniumSelenium | +78.7% |
| Contains more MagnesiumMagnesium | +1117.4% |
| Contains more CalciumCalcium | +2208.3% |
| Contains more PotassiumPotassium | +544.1% |
| Contains more IronIron | +554.2% |
| Contains more CopperCopper | +1850.6% |
| Contains more PhosphorusPhosphorus | +331.9% |
| Contains less SodiumSodium | -96.6% |
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.
| Contains more Vitamin AVitamin A | +600% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +217.3% |
| Contains more Vitamin B6Vitamin B6 | +32.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1081.1% |
| Contains more Vitamin B2Vitamin B2 | +189% |
| Contains more Vitamin KVitamin K | +2837.5% |
| Contains more FolateFolate | +6150% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.085mg | 1.658mg | 175% |
| Iron | 2.4mg | 15.7mg | 166% |
| Manganese | 2.517mg | 109% | |
| Folate | 6µg | 375µg | 92% |
| Vitamin B12 | 2.2µg | 0µg | 92% |
| Phosphorus | 163mg | 704mg | 77% |
| Polyunsaturated fat | 0.896g | 11.255g | 69% |
| Vitamin B1 | 0.074mg | 0.874mg | 67% |
| Magnesium | 23mg | 280mg | 61% |
| Potassium | 279mg | 1797mg | 45% |
| Vitamin B2 | 0.301mg | 0.87mg | 44% |
| Vitamin K | 1.6µg | 47µg | 38% |
| Fiber | 0g | 9.3g | 37% |
| Calcium | 12mg | 277mg | 27% |
| Cholesterol | 78mg | 0mg | 26% |
| Saturated fat | 8.443g | 2.884g | 25% |
| Selenium | 31.8µg | 17.8µg | 25% |
| Protein | 24.85g | 36.49g | 23% |
| Vitamin B3 | 5.149mg | 1.623mg | 22% |
| Choline | 115.9mg | 21% | |
| Vitamin B5 | 0.793mg | 16% | |
| Zinc | 6.34mg | 4.89mg | 13% |
| Monounsaturated fat | 9.171g | 4.404g | 12% |
| Carbs | 0g | 30.16g | 10% |
| Vitamin B6 | 0.5mg | 0.377mg | 9% |
| Calories | 271kcal | 446kcal | 9% |
| Vitamin C | 0mg | 6mg | 7% |
| Vitamin E | 0.85mg | 6% | |
| Sodium | 58mg | 2mg | 2% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Vitamin A | 7µg | 1µg | 1% |
| Vitamin D | 6IU | 0IU | 1% |
| Fats | 19.02g | 19.94g | 1% |
| Net carbs | 0g | 20.86g | N/A |
| Sugar | 0g | 7.33g | N/A |
| Tryptophan | 0.278mg | 0.591mg | 0% |
| Threonine | 1.171mg | 1.766mg | 0% |
| Isoleucine | 1.157mg | 1.971mg | 0% |
| Leucine | 2.142mg | 3.309mg | 0% |
| Lysine | 2.38mg | 2.706mg | 0% |
| Methionine | 0.672mg | 0.547mg | 0% |
| Phenylalanine | 0.997mg | 2.122mg | 0% |
| Valine | 1.242mg | 2.029mg | 0% |
| Histidine | 0.931mg | 1.097mg | 0% |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - DHA | 0.001g | N/A | |
| Omega-3 - DPA | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.85 g
Fats:
19.02 g
Carbs:
0 g
Water:
55.59 g
Other:
0.54 g
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
| Contains more WaterWater | +550.9% |
| Contains more ProteinProtein | +46.8% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +801.9% |
~equal in
Fats
~19.94g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
8.443 g
Monounsaturated fat:
Mono. Fat
9.171 g
Polyunsaturated fat:
Poly. Fat
0.896 g
Saturated fat:
Sat. Fat
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
| Contains more Mono. FatMonounsaturated fat | +108.2% |
| Contains less Sat. FatSaturated fat | -65.8% |
| Contains more Poly. FatPolyunsaturated fat | +1156.1% |