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Steak vs. Sunflower oil — In-Depth Nutrition Comparison

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Important differences between steak and sunflower oil

  • Sunflower oil has less vitamin B12, selenium, zinc, vitamin B6, vitamin B3, iron, phosphorus, and vitamin B2.
  • Steak's daily need coverage for vitamin B12 is 92% more.
  • Sunflower oil is lower in cholesterol.

The food varieties used in the comparison are Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Oil, sunflower, linoleic, (partially hydrogenated).

Infographic

Steak vs Sunflower oil 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
8
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%
~equal in Manganese ~0mg

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% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin KVitamin K +237.5%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0mg
~equal in Choline ~mg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +425.8%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
14% 48% 38%
Saturated fat: Sat. Fat 13 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 g
Contains less Sat. FatSaturated fat -35.1%
Contains more Mono. FatMonounsaturated fat +403.8%
Contains more Poly. FatPolyunsaturated fat +3962.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Steak Sunflower oil
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Steak Sunflower oil DV% diff.
Vitamin E 41.08mg 274%
Polyunsaturated fat 0.896g 36.4g 237%
Fats 19.02g 100g 125%
Monounsaturated fat 9.171g 46.2g 93%
Vitamin B12 2.2µg 0µg 92%
Zinc 6.34mg 0mg 58%
Selenium 31.8µg 0µg 58%
Protein 24.85g 0g 50%
Vitamin B6 0.5mg 0mg 38%
Vitamin B3 5.149mg 0mg 32%
Calories 271kcal 884kcal 31%
Iron 2.4mg 0mg 30%
Cholesterol 78mg 0mg 26%
Phosphorus 163mg 0mg 23%
Vitamin B2 0.301mg 0mg 23%
Saturated fat 8.443g 13g 21%
Copper 0.085mg 0mg 9%
Potassium 279mg 0mg 8%
Vitamin B1 0.074mg 0mg 6%
Magnesium 23mg 0mg 5%
Sodium 58mg 0mg 3%
Vitamin K 1.6µg 5.4µg 3%
Folate 6µg 0µg 2%
Vitamin D 6IU 1%
Calcium 12mg 0mg 1%
Vitamin D 0.1µg 1%
Vitamin A 7µg 0µg 1%
Tryptophan 0.278mg 0mg 0%
Threonine 1.171mg 0mg 0%
Isoleucine 1.157mg 0mg 0%
Leucine 2.142mg 0mg 0%
Lysine 2.38mg 0mg 0%
Methionine 0.672mg 0mg 0%
Phenylalanine 0.997mg 0mg 0%
Valine 1.242mg 0mg 0%
Histidine 0.931mg 0mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Sunflower oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Steak
64%
Sunflower oil
Minerals Daily Need Coverage Score
59%
Steak
0%
Sunflower oil

Comparison summary

Which food is lower in Cholesterol?
Sunflower oil
Sunflower oil is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 58mg)
Which food is cheaper?
Sunflower oil
Sunflower oil is cheaper (difference - $0.9)
Which food is lower in Saturated fat?
Steak
Steak is lower in Saturated fat (difference - 4.557g)
Which food is richer in minerals?
Steak
Steak is relatively richer in minerals
Which food is richer in vitamins?
Steak
Steak is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.