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Steak vs. Spread — In-Depth Nutrition Comparison

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Significant differences between steak and spread

  • The amount of zinc, vitamin B12, selenium, vitamin B6, vitamin B3, iron, phosphorus, and vitamin B2 in steak is higher than in spread.
  • Steak covers your daily zinc needs 48% more than spread.
  • Spread has 4 times less vitamin B6 than steak. Steak has 0.5mg of vitamin B6, while spread has 0.12mg.
  • Spread contains less cholesterol.

Specific food types used in this comparison are Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Sandwich spread, pork, beef.

Infographic

Steak vs Spread 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
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%
Spread
Spread
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +187.5%
Contains more PotassiumPotassium +153.6%
Contains more IronIron +203.8%
Contains more ZincZinc +521.6%
Contains more PhosphorusPhosphorus +176.3%
Contains less SodiumSodium -94.3%
Contains more SeleniumSelenium +227.8%
Contains more CopperCopper +52.9%
~equal in Calcium ~12mg

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
5
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%
Spread
Spread
6
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin B2Vitamin B2 +124.6%
Contains more Vitamin B3Vitamin B3 +197.6%
Contains more Vitamin B6Vitamin B6 +316.7%
Contains more Vitamin B12Vitamin B12 +96.4%
Contains more FolateFolate +200%
Contains more Vitamin AVitamin A +271.4%
Contains more Vitamin DVitamin D +500%
Contains more Vitamin B1Vitamin B1 +132.4%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~1.6µg

All nutrients comparison - raw data values

Nutrient Steak Spread DV% diff.
Zinc 6.34mg 1.02mg 48%
Vitamin B12 2.2µg 1.12µg 45%
Sodium 58mg 1013mg 42%
Selenium 31.8µg 9.7µg 40%
Protein 24.85g 7.66g 34%
Vitamin B6 0.5mg 0.12mg 29%
Vitamin B3 5.149mg 1.73mg 21%
Iron 2.4mg 0.79mg 20%
Phosphorus 163mg 59mg 15%
Vitamin B2 0.301mg 0.134mg 13%
Cholesterol 78mg 38mg 13%
Vitamin E 1.74mg 12%
Choline 62.3mg 11%
Saturated fat 8.443g 5.977g 11%
Polyunsaturated fat 0.896g 2.565g 11%
Vitamin B5 0.43mg 9%
Vitamin B1 0.074mg 0.172mg 8%
Potassium 279mg 110mg 5%
Copper 0.085mg 0.13mg 5%
Magnesium 23mg 8mg 4%
Monounsaturated fat 9.171g 7.584g 4%
Carbs 0g 11.94g 4%
Vitamin D 0.1µg 0.6µg 3%
Fats 19.02g 17.34g 3%
Calories 271kcal 235kcal 2%
Vitamin D 6IU 22IU 2%
Vitamin A 7µg 26µg 2%
Manganese 0.026mg 1%
Folate 6µg 2µg 1%
Fiber 0g 0.2g 1%
Net carbs 0g 11.74g N/A
Calcium 12mg 12mg 0%
Vitamin K 1.6µg 1.6µg 0%
Tryptophan 0.278mg 0.082mg 0%
Threonine 1.171mg 0.334mg 0%
Isoleucine 1.157mg 0.334mg 0%
Leucine 2.142mg 0.6mg 0%
Lysine 2.38mg 0.663mg 0%
Methionine 0.672mg 0.196mg 0%
Phenylalanine 0.997mg 0.301mg 0%
Valine 1.242mg 0.356mg 0%
Histidine 0.931mg 0.279mg 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
Spread
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more ProteinProtein +224.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +414.8%
~equal in Fats ~17.34g
~equal in Water ~60.28g

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
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains more Mono. FatMonounsaturated fat +20.9%
Contains less Sat. FatSaturated fat -29.2%
Contains more Poly. FatPolyunsaturated fat +186.3%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.