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Steak vs. Tomato — In-Depth Nutrition Comparison

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What are the main differences between steak and tomatoes?

  • Steak has more vitamin B12, selenium, zinc, vitamin B6, vitamin B3, iron, vitamin B2, and phosphorus than tomatoes.
  • Steak's daily need coverage for vitamin B12 is 92% higher.
  • Tomatoes are lower in cholesterol.
  • Tomatoes have a higher glycemic index (23) than steak (0).

We used Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Tomatoes, red, ripe, raw, year round average types in this comparison.

Infographic

Steak vs Tomato 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%
Tomato
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains more MagnesiumMagnesium +109.1%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +17.7%
Contains more IronIron +788.9%
Contains more CopperCopper +44.1%
Contains more ZincZinc +3629.4%
Contains more PhosphorusPhosphorus +579.2%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -91.4%

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
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%
Tomato
7
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 46% 14% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +1484.2%
Contains more Vitamin B3Vitamin B3 +766.8%
Contains more Vitamin B6Vitamin B6 +525%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin KVitamin K +393.8%
Contains more FolateFolate +150%

All nutrients comparison - raw data values

Nutrient Steak Tomato DV% diff.
Vitamin B12 2.2µg 0µg 92%
Selenium 31.8µg 0µg 58%
Zinc 6.34mg 0.17mg 56%
Protein 24.85g 0.88g 48%
Saturated fat 8.443g 0.028g 38%
Vitamin B6 0.5mg 0.08mg 32%
Fats 19.02g 0.2g 29%
Vitamin B3 5.149mg 0.594mg 28%
Iron 2.4mg 0.27mg 27%
Cholesterol 78mg 0mg 26%
Monounsaturated fat 9.171g 0.031g 23%
Vitamin B2 0.301mg 0.019mg 22%
Phosphorus 163mg 24mg 20%
Vitamin C 0mg 13.7mg 15%
Calories 271kcal 18kcal 13%
Manganese 0.114mg 5%
Vitamin K 1.6µg 7.9µg 5%
Polyunsaturated fat 0.896g 0.083g 5%
Fiber 0g 1.2g 5%
Vitamin A 7µg 42µg 4%
Vitamin E 0.54mg 4%
Copper 0.085mg 0.059mg 3%
Vitamin B1 0.074mg 0.037mg 3%
Magnesium 23mg 11mg 3%
Sodium 58mg 5mg 2%
Fructose 1.37g 2%
Vitamin B5 0.089mg 2%
Folate 6µg 15µg 2%
Carbs 0g 3.89g 1%
Choline 6.7mg 1%
Vitamin D 6IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Potassium 279mg 237mg 1%
Net carbs 0g 2.69g N/A
Calcium 12mg 10mg 0%
Sugar 0g 2.63g N/A
Tryptophan 0.278mg 0.006mg 0%
Threonine 1.171mg 0.027mg 0%
Isoleucine 1.157mg 0.018mg 0%
Leucine 2.142mg 0.025mg 0%
Lysine 2.38mg 0.027mg 0%
Methionine 0.672mg 0.006mg 0%
Phenylalanine 0.997mg 0.027mg 0%
Valine 1.242mg 0.018mg 0%
Histidine 0.931mg 0.014mg 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
3
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Tomato
2
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more ProteinProtein +2723.9%
Contains more FatsFats +9410%
Contains more CarbsCarbs +∞%
Contains more WaterWater +70%
~equal in Other ~0.51g

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
Tomato
1
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains more Mono. FatMonounsaturated fat +29483.9%
Contains more Poly. FatPolyunsaturated fat +979.5%
Contains less Sat. FatSaturated fat -99.7%

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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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.