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  6. Steak vs. Vegetable

Steak vs. Vegetable — In-Depth Nutrition Comparison

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Differences between Steak and Vegetable

  • Steak has more Vitamin B12, Selenium, Zinc, Vitamin B6, Vitamin B3, and Iron, while Vegetable has more Vitamin A RAE, and Vitamin K.
  • Steak's daily need coverage for Vitamin B12 is 92% higher.

The 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 Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Steak vs Vegetable infographic
Infographic link

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
Steak
7
:
3
Vegetable
Vegetable
Contains more Iron +192.7%
Contains more Phosphorus +219.6%
Contains more Potassium +65.1%
Contains more Zinc +1193.9%
Contains more Selenium +10500%
Contains more Calcium +108.3%
Contains less Sodium -39.7%
Equal in Magnesium - 22
Equal in Copper - 0.083
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Iron +192.7%
Contains more Phosphorus +219.6%
Contains more Potassium +65.1%
Contains more Zinc +1193.9%
Contains more Selenium +10500%
Contains more Calcium +108.3%
Contains less Sodium -39.7%
Equal in Magnesium - 22
Equal in Copper - 0.083

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
Steak
6
:
6
Vegetable
Vegetable
Contains more Vitamin D +∞%
Contains more Vitamin B2 +150.8%
Contains more Vitamin B3 +505.1%
Contains more Vitamin B6 +575.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +17008%
Contains more Vitamin C +∞%
Contains more Folate +216.7%
Contains more Vitamin K +1368.8%
Equal in Vitamin B1 - 0.071
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +150.8%
Contains more Vitamin B3 +505.1%
Contains more Vitamin B6 +575.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +17008%
Contains more Vitamin C +∞%
Contains more Folate +216.7%
Contains more Vitamin K +1368.8%
Equal in Vitamin B1 - 0.071

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
2
:
3
Vegetable
Vegetable
Contains more Protein +768.9%
Contains more Fats +12580%
Contains more Carbs +∞%
Contains more Water +49.7%
Contains more Other +24.1%
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Protein +768.9%
Contains more Fats +12580%
Contains more Carbs +∞%
Contains more Water +49.7%
Contains more Other +24.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
2
:
1
Vegetable
Vegetable
Contains more Monounsaturated Fat +91610%
Contains more Polyunsaturated fat +1144.4%
Contains less Saturated Fat -99.6%
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +91610%
Contains more Polyunsaturated fat +1144.4%
Contains less Saturated Fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Vegetable Opinion
Net carbs 0g 8.69g Vegetable
Protein 24.85g 2.86g Steak
Fats 19.02g 0.15g Steak
Carbs 0g 13.09g Vegetable
Calories 271kcal 65kcal Steak
Sugar 0g 3.12g Steak
Fiber 0g 4.4g Vegetable
Calcium 12mg 25mg Vegetable
Iron 2.4mg 0.82mg Steak
Magnesium 23mg 22mg Steak
Phosphorus 163mg 51mg Steak
Potassium 279mg 169mg Steak
Sodium 58mg 35mg Vegetable
Zinc 6.34mg 0.49mg Steak
Copper 0.085mg 0.083mg Steak
Manganese 0.379mg Vegetable
Selenium 31.8µg 0.3µg Steak
Vitamin A 25IU 4277IU Vegetable
Vitamin A RAE 7µg 214µg Vegetable
Vitamin E 0.38mg Vegetable
Vitamin D 6IU 0IU Steak
Vitamin D 0.1µg 0µg Steak
Vitamin C 0mg 3.2mg Vegetable
Vitamin B1 0.074mg 0.071mg Steak
Vitamin B2 0.301mg 0.12mg Steak
Vitamin B3 5.149mg 0.851mg Steak
Vitamin B5 0.151mg Vegetable
Vitamin B6 0.5mg 0.074mg Steak
Folate 6µg 19µg Vegetable
Vitamin B12 2.2µg 0µg Steak
Vitamin K 1.6µg 23.5µg Vegetable
Tryptophan 0.278mg 0.029mg Steak
Threonine 1.171mg 0.115mg Steak
Isoleucine 1.157mg 0.139mg Steak
Leucine 2.142mg 0.19mg Steak
Lysine 2.38mg 0.17mg Steak
Methionine 0.672mg 0.034mg Steak
Phenylalanine 0.997mg 0.12mg Steak
Valine 1.242mg 0.149mg Steak
Histidine 0.931mg 0.073mg Steak
Cholesterol 78mg 0mg Vegetable
Saturated Fat 8.443g 0.031g Vegetable
Omega-3 - DHA 0.001g 0g Steak
Omega-3 - EPA 0.001g 0g Steak
Omega-3 - DPA 0.013g 0g Steak
Monounsaturated Fat 9.171g 0.01g Steak
Polyunsaturated fat 0.896g 0.072g Steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Vegetable
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
49%
Steak
36%
Vegetable
Minerals Daily Need Coverage Score
59%
Steak
19%
Vegetable

Comparison summary

Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 23mg)
Which food is lower in Cholesterol?
Vegetable
Vegetable is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 8.412g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $1.9)
Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 3.12g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Steak
Steak is relatively richer in minerals
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.