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Steak vs. Veal — In-Depth Nutrition Comparison

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Significant differences between steak and veal

  • Steak has more vitamin B12, selenium, zinc, iron, and vitamin B6; however, veal is richer in vitamin B3 and phosphorus.
  • Steak covers your daily vitamin B12 needs 39% more than veal.
  • Veal has 3 times less saturated fat than steak. Steak has 8.443g of saturated fat, while veal has 3.04g.

Specific food types used in this comparison are Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Veal, ground, cooked, broiled.

Infographic

Steak vs Veal 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
4
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%
Veal
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 5.1% 30% 37% 34% 106% 93% 11% 4.6% 75%
Contains more IronIron +142.4%
Contains more ZincZinc +63.8%
Contains less SodiumSodium -30.1%
Contains more SeleniumSelenium +132.1%
Contains more CalciumCalcium +41.7%
Contains more PotassiumPotassium +20.8%
Contains more CopperCopper +21.2%
Contains more PhosphorusPhosphorus +33.1%
~equal in Magnesium ~24mg

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%
Veal
5
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% 3% 0% 18% 62% 151% 70% 90% 159% 3% 8.3% 52%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +11.5%
Contains more Vitamin B6Vitamin B6 +28.2%
Contains more Vitamin B12Vitamin B12 +73.2%
Contains more Vitamin KVitamin K +33.3%
Contains more Vitamin B3Vitamin B3 +56%
Contains more FolateFolate +83.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.07mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Veal
2
24% 8% 67%
Protein: 24.38 g
Fats: 7.56 g
Carbs: 0 g
Water: 66.76 g
Other: 1.3 g
Contains more FatsFats +151.6%
Contains more WaterWater +20.1%
Contains more OtherOther +140.7%
~equal in Protein ~24.38g
~equal in Carbs ~0g

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
Veal
1
47% 44% 9%
Saturated fat: Sat. Fat 3.04 g
Monounsaturated fat: Mono. Fat 2.84 g
Polyunsaturated fat: Poly. Fat 0.55 g
Contains more Mono. FatMonounsaturated fat +222.9%
Contains more Poly. FatPolyunsaturated fat +62.9%
Contains less Sat. FatSaturated fat -64%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Veal DV% diff.
Vitamin B12 2.2µg 1.27µg 39%
Selenium 31.8µg 13.7µg 33%
Saturated fat 8.443g 3.04g 25%
Vitamin B5 1.16mg 23%
Zinc 6.34mg 3.87mg 22%
Fats 19.02g 7.56g 18%
Iron 2.4mg 0.99mg 18%
Vitamin B3 5.149mg 8.03mg 18%
Choline 95mg 17%
Monounsaturated fat 9.171g 2.84g 16%
Cholesterol 78mg 103mg 8%
Vitamin B6 0.5mg 0.39mg 8%
Phosphorus 163mg 217mg 8%
Calories 271kcal 172kcal 5%
Potassium 279mg 337mg 2%
Manganese 0.035mg 2%
Polyunsaturated fat 0.896g 0.55g 2%
Vitamin B2 0.301mg 0.27mg 2%
Copper 0.085mg 0.103mg 2%
Vitamin E 0.15mg 1%
Vitamin D 0.1µg 0µg 1%
Calcium 12mg 17mg 1%
Folate 6µg 11µg 1%
Vitamin D 6IU 0IU 1%
Protein 24.85g 24.38g 1%
Sodium 58mg 83mg 1%
Vitamin A 7µg 0µg 1%
Magnesium 23mg 24mg 0%
Vitamin B1 0.074mg 0.07mg 0%
Vitamin K 1.6µg 1.2µg 0%
Tryptophan 0.278mg 0.247mg 0%
Threonine 1.171mg 1.065mg 0%
Isoleucine 1.157mg 1.201mg 0%
Leucine 2.142mg 1.94mg 0%
Lysine 2.38mg 2.009mg 0%
Methionine 0.672mg 0.569mg 0%
Phenylalanine 0.997mg 0.984mg 0%
Valine 1.242mg 1.347mg 0%
Histidine 0.931mg 0.885mg 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 Veal
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
47%
Veal
Minerals Daily Need Coverage Score
59%
Steak
41%
Veal

Comparison summary

Which food is lower in Saturated fat?
Veal
Veal is lower in Saturated fat (difference - 5.403g)
Which food is cheaper?
Veal
Veal is cheaper (difference - $0.2)
Which food is richer in minerals?
Veal
Veal is relatively richer in minerals
Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 25mg)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 25mg)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Veal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175291/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.