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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

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

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%

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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. 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.