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Steak vs. T bone steak — In-Depth Nutrition Comparison

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Summary of differences between steak and t bone steak

  • Steak has more zinc, vitamin B12, and monounsaturated fat; however, t bone steak is higher in vitamin B6, iron, vitamin B3, and phosphorus.
  • T bone steak covers your daily need for vitamin B6, 20% more than steak.
  • Steak has 2 times more saturated fat than t bone steak. While steak has 8.443g of saturated fat, t bone steak has only 4.6g.

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 Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled.

Infographic

Steak vs T bone steak 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
3
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 14% 5.7% 25% 134% 26% 128% 90% 8.9% 0.52% 166%
Contains more MagnesiumMagnesium +15%
Contains more ZincZinc +35.2%
Contains less SodiumSodium -14.7%
Contains more CalciumCalcium +58.3%
Contains more IronIron +48.8%
Contains more PhosphorusPhosphorus +28.8%
~equal in Potassium ~280mg
~equal in Copper ~0.079mg
~equal in Selenium ~30.4µg

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
4
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% 0.33% 2.8% 1.5% 14% 62% 118% 18% 175% 236% 3.8% 5.3% 36%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B1Vitamin B1 +29.8%
Contains more Vitamin B2Vitamin B2 +11.5%
Contains more Vitamin B12Vitamin B12 +16.4%
Contains more Vitamin B3Vitamin B3 +22.2%
Contains more Vitamin B6Vitamin B6 +51.6%
Contains more FolateFolate +16.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0.1µg
~equal in Vitamin K ~1.5µg

All nutrients comparison - raw data values

Nutrient Steak T bone steak DV% diff.
Vitamin B6 0.5mg 0.758mg 20%
Saturated fat 8.443g 4.6g 17%
Iron 2.4mg 3.57mg 15%
Zinc 6.34mg 4.69mg 15%
Vitamin B12 2.2µg 1.89µg 13%
Fats 19.02g 11.05g 12%
Choline 66.1mg 12%
Monounsaturated fat 9.171g 5.159g 10%
Phosphorus 163mg 210mg 7%
Vitamin B3 5.149mg 6.292mg 7%
Vitamin B5 0.307mg 6%
Protein 24.85g 27.48g 5%
Selenium 31.8µg 30.4µg 3%
Calories 271kcal 217kcal 3%
Polyunsaturated fat 0.896g 0.583g 2%
Vitamin B2 0.301mg 0.27mg 2%
Copper 0.085mg 0.079mg 1%
Cholesterol 78mg 81mg 1%
Magnesium 23mg 20mg 1%
Calcium 12mg 19mg 1%
Vitamin E 0.14mg 1%
Vitamin A 7µg 1µg 1%
Vitamin B1 0.074mg 0.057mg 1%
Vitamin D 6IU 3IU 0%
Potassium 279mg 280mg 0%
Sodium 58mg 68mg 0%
Vitamin D 0.1µg 0.1µg 0%
Manganese 0.004mg 0%
Vitamin K 1.6µg 1.5µg 0%
Folate 6µg 7µg 0%
Trans fat 0.595g N/A
Tryptophan 0.278mg 0.325mg 0%
Threonine 1.171mg 1.349mg 0%
Isoleucine 1.157mg 1.343mg 0%
Leucine 2.142mg 2.46mg 0%
Lysine 2.38mg 2.74mg 0%
Methionine 0.672mg 0.762mg 0%
Phenylalanine 0.997mg 1.143mg 0%
Valine 1.242mg 1.421mg 0%
Histidine 0.931mg 1.05mg 0%
Omega-3 - EPA 0.001g 0.002g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.02g N/A
Omega-3 - DPA 0.013g 0.013g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.019g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.373g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
1
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
27% 11% 61%
Protein: 27.48 g
Fats: 11.05 g
Carbs: 0 g
Water: 60.6 g
Other: 0.87 g
Contains more FatsFats +72.1%
Contains more ProteinProtein +10.6%
Contains more OtherOther +61.1%
~equal in Carbs ~0g
~equal in Water ~60.6g

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
44% 50% 6%
Saturated fat: Sat. Fat 4.6 g
Monounsaturated fat: Mono. Fat 5.159 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains more Mono. FatMonounsaturated fat +77.8%
Contains more Poly. FatPolyunsaturated fat +53.7%
Contains less Sat. FatSaturated fat -45.5%

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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. T bone steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168620/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.