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  6. Steak vs. Soy milk

Steak vs. Soy milk — In-Depth Nutrition Comparison

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What are the differences between steak and soy milk?

  • Steak is richer than soy milk in vitamin B12, zinc, selenium, vitamin B6, vitamin B3, iron, vitamin B2, and phosphorus.
  • Steak's daily need coverage for vitamin B12 is 92% more.
  • The glycemic index of steak is lower.

We used Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Soymilk, original, and vanilla, unfortified types in this article.

Infographic

Steak vs Soy milk 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
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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more PotassiumPotassium +136.4%
Contains more IronIron +275%
Contains more ZincZinc +5183.3%
Contains more PhosphorusPhosphorus +213.5%
Contains more SeleniumSelenium +562.5%
Contains more CalciumCalcium +108.3%
Contains more CopperCopper +50.6%
Contains less SodiumSodium -12.1%
~equal in Magnesium ~25mg

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
Steak
7
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% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +23.3%
Contains more Vitamin B2Vitamin B2 +336.2%
Contains more Vitamin B3Vitamin B3 +903.7%
Contains more Vitamin B6Vitamin B6 +549.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +87.5%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Steak Soy milk DV% diff.
Vitamin B12 2.2µg 0µg 92%
Zinc 6.34mg 0.12mg 57%
Selenium 31.8µg 4.8µg 49%
Protein 24.85g 3.27g 43%
Saturated fat 8.443g 0.205g 37%
Vitamin B6 0.5mg 0.077mg 33%
Vitamin B3 5.149mg 0.513mg 29%
Fats 19.02g 1.75g 27%
Cholesterol 78mg 0mg 26%
Monounsaturated fat 9.171g 0.401g 22%
Iron 2.4mg 0.64mg 22%
Vitamin B2 0.301mg 0.069mg 18%
Phosphorus 163mg 52mg 16%
Calories 271kcal 54kcal 11%
Manganese 0.223mg 10%
Vitamin B5 0.373mg 7%
Copper 0.085mg 0.128mg 5%
Potassium 279mg 118mg 5%
Choline 23.6mg 4%
Folate 6µg 18µg 3%
Carbs 0g 6.28g 2%
Fiber 0g 0.6g 2%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.11mg 1%
Vitamin B1 0.074mg 0.06mg 1%
Vitamin A 7µg 0µg 1%
Calcium 12mg 25mg 1%
Vitamin D 6IU 0IU 1%
Vitamin K 1.6µg 3µg 1%
Net carbs 0g 5.68g N/A
Magnesium 23mg 25mg 0%
Sugar 0g 3.99g N/A
Sodium 58mg 51mg 0%
Polyunsaturated fat 0.896g 0.961g 0%
Tryptophan 0.278mg 0.038mg 0%
Threonine 1.171mg 0.108mg 0%
Isoleucine 1.157mg 0.114mg 0%
Leucine 2.142mg 0.186mg 0%
Lysine 2.38mg 0.131mg 0%
Methionine 0.672mg 0.027mg 0%
Phenylalanine 0.997mg 0.113mg 0%
Valine 1.242mg 0.117mg 0%
Histidine 0.931mg 0.061mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.013g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more ProteinProtein +659.9%
Contains more FatsFats +986.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +58.4%
Contains more OtherOther +20.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
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
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains more Mono. FatMonounsaturated fat +2187%
Contains less Sat. FatSaturated fat -97.6%
~equal in Polyunsaturated fat ~0.961g

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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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.