Steak vs. Sweet roll — In-Depth Nutrition Comparison

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Summary of differences between steak and sweet roll

Steak has more vitamin B12, zinc, vitamin B6, selenium, vitamin B3, and phosphorus; however, sweet roll is higher in vitamin B1 and folate.
Steak covers your daily need for vitamin B12, 86% more than sweet roll.
Steak has 11 times more zinc than sweet roll. While steak has 6.34mg of zinc, sweet roll has only 0.59mg.
Sweet roll has less saturated fat.
The glycemic index of sweet roll is higher.

These are the specific foods used in this comparison Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Sweet rolls, cinnamon, commercially prepared with raisins.

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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

Sweet roll

Contains more MagnesiumMagnesium	+35.3%
Contains more PotassiumPotassium	+151.4%
Contains more IronIron	+50%
Contains more ZincZinc	+974.6%
Contains more PhosphorusPhosphorus	+114.5%
Contains less SodiumSodium	-80.9%
Contains more SeleniumSelenium	+87.1%

Contains more CalciumCalcium

+500%

~equal in Copper ~0.088mg

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

Sweet roll

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+13.6%
Contains more Vitamin B3Vitamin B3	+116%
Contains more Vitamin B6Vitamin B6	+367.3%
Contains more Vitamin B12Vitamin B12	+1471.4%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+785.7%
Contains more Vitamin B1Vitamin B1	+337.8%
Contains more Vitamin KVitamin K	+175%
Contains more FolateFolate	+1100%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	2.2µg	0.14µg	86%
Zinc	6.34mg	0.59mg	52%
Polyunsaturated fat	0.896g	7.473g	44%
Protein	24.85g	6.2g	37%
Vitamin B6	0.5mg	0.107mg	30%
Selenium	31.8µg	17µg	27%
Saturated fat	8.443g	3.079g	24%
Vitamin B1	0.074mg	0.324mg	21%
Vitamin B3	5.149mg	2.384mg	17%
Carbs	0g	50.9g	17%
Folate	6µg	72µg	17%
Vitamin E		1.99mg	13%
Manganese		0.3mg	13%
Phosphorus	163mg	76mg	12%
Sodium	58mg	304mg	11%
Monounsaturated fat	9.171g	4.797g	11%
Fiber	0g	2.4g	10%
Iron	2.4mg	1.6mg	10%
Vitamin B5		0.406mg	8%
Choline		41.3mg	8%
Calcium	12mg	72mg	6%
Vitamin A	7µg	62µg	6%
Calories	271kcal	372kcal	5%
Potassium	279mg	111mg	5%
Cholesterol	78mg	66mg	4%
Fats	19.02g	16.4g	4%
Vitamin B2	0.301mg	0.265mg	3%
Vitamin K	1.6µg	4.4µg	2%
Vitamin C	0mg	2mg	2%
Vitamin D	0.1µg	0µg	1%
Magnesium	23mg	17mg	1%
Vitamin D	6IU	0IU	1%
Net carbs	0g	48.5g	N/A
Sugar	0g	31.73g	N/A
Copper	0.085mg	0.088mg	0%
Tryptophan	0.278mg	0.074mg	0%
Threonine	1.171mg	0.211mg	0%
Isoleucine	1.157mg	0.259mg	0%
Leucine	2.142mg	0.458mg	0%
Lysine	2.38mg	0.243mg	0%
Methionine	0.672mg	0.117mg	0%
Phenylalanine	0.997mg	0.3mg	0%
Valine	1.242mg	0.291mg	0%
Histidine	0.931mg	0.145mg	0%
Omega-3 - EPA	0.001g	0g	N/A
Omega-3 - DHA	0.001g	0.004g	N/A
Omega-3 - DPA	0.013g	0g	N/A