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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.

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Steak
3
:
5
Veal
Contains more Iron +142.4%
Contains more Zinc +63.8%
Contains less Sodium -30.1%
Contains more Calcium +41.7%
Contains more Potassium +20.8%
Contains more Copper +21.2%
Contains more Phosphorus +33.1%
Equal in Magnesium - 24
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 90% 4% 25% 17% 29% 173% 70% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 6% 30% 18% 35% 106% 93% 11%
Contains more Iron +142.4%
Contains more Zinc +63.8%
Contains less Sodium -30.1%
Contains more Calcium +41.7%
Contains more Potassium +20.8%
Contains more Copper +21.2%
Contains more Phosphorus +33.1%
Equal in Magnesium - 24

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Steak
7
:
4
Veal
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +11.5%
Contains more Vitamin B6 +28.2%
Contains more Vitamin B12 +73.2%
Contains more Vitamin K +33.3%
Contains more Vitamin B3 +56%
Contains more Folate +83.3%
Equal in Vitamin B1 - 0.07
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 3% 19% 70% 97% 0% 116% 275% 4% 5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 3% 0% 18% 63% 151% 70% 90% 159% 3% 9%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +11.5%
Contains more Vitamin B6 +28.2%
Contains more Vitamin B12 +73.2%
Contains more Vitamin K +33.3%
Contains more Vitamin B3 +56%
Contains more Folate +83.3%
Equal in Vitamin B1 - 0.07

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
49
Steak
47
Veal
Mineral Summary Score
52
Steak
42
Veal

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
149%
Steak
146%
Veal
Carbohydrates
0%
Steak
0%
Veal
Fats
88%
Steak
35%
Veal

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

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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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.

All nutrients comparison - raw data values

Nutrient Steak Veal Opinion
Calories 271 172 Steak
Protein 24.85 24.38 Steak
Fats 19.02 7.56 Steak
Vitamin C 0 0
Carbs 0 0
Cholesterol 78 103 Steak
Vitamin D 6 0 Steak
Iron 2.4 0.99 Steak
Calcium 12 17 Veal
Potassium 279 337 Veal
Magnesium 23 24 Veal
Sugar 0 0
Fiber 0 0
Copper 0.085 0.103 Veal
Zinc 6.34 3.87 Steak
Starch
Phosphorus 163 217 Veal
Sodium 58 83 Steak
Vitamin A 25 0 Steak
Vitamin E 0.15 Veal
Vitamin D 0.1 0 Steak
Vitamin B1 0.074 0.07 Steak
Vitamin B2 0.301 0.27 Steak
Vitamin B3 5.149 8.03 Veal
Vitamin B5 1.16 Veal
Vitamin B6 0.5 0.39 Steak
Vitamin B12 2.2 1.27 Steak
Vitamin K 1.6 1.2 Steak
Folate 6 11 Veal
Trans Fat
Saturated Fat 8.443 3.04 Veal
Monounsaturated Fat 9.171 2.84 Steak
Polyunsaturated fat 0.896 0.55 Steak
Tryptophan 0.278 0.247 Steak
Threonine 1.171 1.065 Steak
Isoleucine 1.157 1.201 Veal
Leucine 2.142 1.94 Steak
Lysine 2.38 2.009 Steak
Methionine 0.672 0.569 Steak
Phenylalanine 0.997 0.984 Steak
Valine 1.242 1.347 Veal
Histidine 0.931 0.885 Steak
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.