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  6. Steak vs. Summer squash

Steak vs. Summer squash — In-Depth Nutrition Comparison

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How are steak and summer squash different?

  • Steak is richer in vitamin B12, selenium, zinc, vitamin B3, iron, vitamin B6, and phosphorus, while summer squash is higher in vitamin C.
  • Steak covers your daily need for vitamin B12, 92% more than summer squash.
  • Summer squash has a higher glycemic index (13) than steak (0).

Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Squash, summer, all varieties, raw types were used in this article.

Infographic

Steak vs Summer squash 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
6
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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +35.3%
Contains more IronIron +585.7%
Contains more CopperCopper +66.7%
Contains more ZincZinc +2086.2%
Contains more PhosphorusPhosphorus +328.9%
Contains more SeleniumSelenium +15800%
Contains more CalciumCalcium +25%
Contains less SodiumSodium -96.6%
~equal in Potassium ~262mg

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
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% 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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +54.2%
Contains more Vitamin B2Vitamin B2 +112%
Contains more Vitamin B3Vitamin B3 +957.3%
Contains more Vitamin B6Vitamin B6 +129.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +42.9%
Contains more Vitamin KVitamin K +87.5%
Contains more FolateFolate +383.3%

All nutrients comparison - raw data values

Nutrient Steak Summer squash DV% diff.
Vitamin B12 2.2µg 0µg 92%
Selenium 31.8µg 0.2µg 57%
Zinc 6.34mg 0.29mg 55%
Protein 24.85g 1.21g 47%
Saturated fat 8.443g 0.044g 38%
Fats 19.02g 0.18g 29%
Vitamin B3 5.149mg 0.487mg 29%
Cholesterol 78mg 0mg 26%
Iron 2.4mg 0.35mg 26%
Monounsaturated fat 9.171g 0.016g 23%
Vitamin B6 0.5mg 0.218mg 22%
Vitamin C 0mg 17mg 19%
Phosphorus 163mg 38mg 18%
Calories 271kcal 16kcal 13%
Vitamin B2 0.301mg 0.142mg 12%
Manganese 0.175mg 8%
Folate 6µg 29µg 6%
Polyunsaturated fat 0.896g 0.089g 5%
Copper 0.085mg 0.051mg 4%
Fiber 0g 1.1g 4%
Vitamin B5 0.155mg 3%
Sodium 58mg 2mg 2%
Vitamin B1 0.074mg 0.048mg 2%
Vitamin D 6IU 0IU 1%
Fructose 0.95g 1%
Carbs 0g 3.35g 1%
Vitamin K 1.6µg 3µg 1%
Choline 6.7mg 1%
Magnesium 23mg 17mg 1%
Potassium 279mg 262mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.12mg 1%
Net carbs 0g 2.25g N/A
Calcium 12mg 15mg 0%
Sugar 0g 2.2g N/A
Vitamin A 7µg 10µg 0%
Tryptophan 0.278mg 0.011mg 0%
Threonine 1.171mg 0.028mg 0%
Isoleucine 1.157mg 0.042mg 0%
Leucine 2.142mg 0.069mg 0%
Lysine 2.38mg 0.065mg 0%
Methionine 0.672mg 0.017mg 0%
Phenylalanine 0.997mg 0.041mg 0%
Valine 1.242mg 0.053mg 0%
Histidine 0.931mg 0.025mg 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% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +1953.7%
Contains more FatsFats +10466.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +70.2%
Contains more OtherOther +14.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +57218.8%
Contains more Poly. FatPolyunsaturated fat +906.7%
Contains less Sat. FatSaturated fat -99.5%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.