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Steak vs. Spaghetti — In-Depth Nutrition Comparison

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How are steak and spaghetti different?

  • Steak is higher than spaghetti in vitamin B12, zinc, vitamin B6, vitamin B3, iron, vitamin B2, phosphorus, and selenium.
  • Steak covers your daily need for vitamin B12, 92% more than spaghetti.
  • Spaghetti has a higher glycemic index (49) than steak (0).

Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Pasta, cooked, unenriched, without added salt types were used in this article.

Infographic

Steak vs Spaghetti 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
7
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 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Contains more MagnesiumMagnesium +27.8%
Contains more CalciumCalcium +71.4%
Contains more PotassiumPotassium +534.1%
Contains more IronIron +380%
Contains more ZincZinc +1143.1%
Contains more PhosphorusPhosphorus +181%
Contains more SeleniumSelenium +20.5%
Contains more CopperCopper +17.6%
Contains less SodiumSodium -98.3%

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
8
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% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +270%
Contains more Vitamin B2Vitamin B2 +1405%
Contains more Vitamin B3Vitamin B3 +1187.3%
Contains more Vitamin B6Vitamin B6 +920.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +16.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Steak Spaghetti DV% diff.
Vitamin B12 2.2µg 0µg 92%
Zinc 6.34mg 0.51mg 53%
Saturated fat 8.443g 0.176g 38%
Protein 24.85g 5.8g 38%
Vitamin B6 0.5mg 0.049mg 35%
Vitamin B3 5.149mg 0.4mg 30%
Fats 19.02g 0.93g 28%
Cholesterol 78mg 0mg 26%
Iron 2.4mg 0.5mg 24%
Monounsaturated fat 9.171g 0.131g 23%
Vitamin B2 0.301mg 0.02mg 22%
Phosphorus 163mg 58mg 15%
Manganese 0.322mg 14%
Starch 26.01g 11%
Selenium 31.8µg 26.4µg 10%
Carbs 0g 30.86g 10%
Fiber 0g 1.8g 7%
Potassium 279mg 44mg 7%
Calories 271kcal 158kcal 6%
Vitamin B1 0.074mg 0.02mg 5%
Polyunsaturated fat 0.896g 0.326g 4%
Sodium 58mg 1mg 2%
Copper 0.085mg 0.1mg 2%
Vitamin B5 0.112mg 2%
Vitamin A 7µg 0µg 1%
Calcium 12mg 7mg 1%
Magnesium 23mg 18mg 1%
Vitamin K 1.6µg 0µg 1%
Vitamin D 0.1µg 0µg 1%
Choline 6.4mg 1%
Vitamin D 6IU 0IU 1%
Net carbs 0g 29.06g N/A
Sugar 0g 0.56g N/A
Vitamin E 0.06mg 0%
Folate 6µg 7µg 0%
Tryptophan 0.278mg 0.083mg 0%
Threonine 1.171mg 0.206mg 0%
Isoleucine 1.157mg 0.228mg 0%
Leucine 2.142mg 0.44mg 0%
Lysine 2.38mg 0.133mg 0%
Methionine 0.672mg 0.065mg 0%
Phenylalanine 0.997mg 0.297mg 0%
Valine 1.242mg 0.262mg 0%
Histidine 0.931mg 0.132mg 0%
Fructose 0.03g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.024g N/A
Omega-3 - DPA 0.013g 0g N/A

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
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more ProteinProtein +328.4%
Contains more FatsFats +1945.2%
Contains more OtherOther +92.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +11.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
Contains more Mono. FatMonounsaturated fat +6900.8%
Contains more Poly. FatPolyunsaturated fat +174.8%
Contains less Sat. FatSaturated fat -97.9%

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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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.