Steak vs. Veggie burger — In-Depth Nutrition Comparison
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The main differences between steak and veggie burgers
- Steak is richer in zinc, selenium, and vitamin B6, yet veggie burgers are richer in vitamin B1, folate, fiber, and copper.
- Daily need coverage for vitamin B1 for veggie burgers is 215% higher.
- Steak contains 16 times more cholesterol than veggie burgers. Steak contains 78mg of cholesterol, while veggie burgers contain 5mg.
- Steak has a lower glycemic index than veggie burgers.
Food types used in this article are Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Veggie burgers or soyburgers, unprepared.
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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.
| Contains more ZincZinc | +403.2% |
| Contains less SodiumSodium | -89.8% |
| Contains more SeleniumSelenium | +40.7% |
| Contains more MagnesiumMagnesium | +143.5% |
| Contains more CalciumCalcium | +1033.3% |
| Contains more PotassiumPotassium | +19.4% |
| Contains more CopperCopper | +135.3% |
| Contains more PhosphorusPhosphorus | +26.4% |
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.
| Contains more Vitamin AVitamin A | +600% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +23.4% |
| Contains more Vitamin B3Vitamin B3 | +37.2% |
| Contains more Vitamin B6Vitamin B6 | +65% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +3482.4% |
| Contains more Vitamin KVitamin K | +162.5% |
| Contains more FolateFolate | +1966.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.074mg | 2.651mg | 215% |
| Zinc | 6.34mg | 1.26mg | 46% |
| Manganese | 0.951mg | 41% | |
| Saturated fat | 8.443g | 1.44g | 32% |
| Folate | 6µg | 124µg | 30% |
| Cholesterol | 78mg | 5mg | 24% |
| Sodium | 58mg | 569mg | 22% |
| Fiber | 0g | 4.9g | 20% |
| Fats | 19.02g | 6.3g | 20% |
| Monounsaturated fat | 9.171g | 1.778g | 18% |
| Protein | 24.85g | 15.7g | 18% |
| Selenium | 31.8µg | 22.6µg | 17% |
| Vitamin B6 | 0.5mg | 0.303mg | 15% |
| Copper | 0.085mg | 0.2mg | 13% |
| Calcium | 12mg | 136mg | 12% |
| Vitamin B3 | 5.149mg | 3.753mg | 9% |
| Vitamin B12 | 2.2µg | 2.01µg | 8% |
| Polyunsaturated fat | 0.896g | 2.023g | 8% |
| Magnesium | 23mg | 56mg | 8% |
| Phosphorus | 163mg | 206mg | 6% |
| Vitamin B5 | 0.289mg | 6% | |
| Carbs | 0g | 14.27g | 5% |
| Vitamin C | 0mg | 4.5mg | 5% |
| Calories | 271kcal | 177kcal | 5% |
| Choline | 19.4mg | 4% | |
| Vitamin B2 | 0.301mg | 0.244mg | 4% |
| Vitamin E | 0.23mg | 2% | |
| Starch | 5.78g | 2% | |
| Vitamin K | 1.6µg | 4.2µg | 2% |
| Potassium | 279mg | 333mg | 2% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Vitamin A | 7µg | 1µg | 1% |
| Vitamin D | 6IU | 0IU | 1% |
| Net carbs | 0g | 9.37g | N/A |
| Iron | 2.4mg | 2.41mg | 0% |
| Sugar | 0g | 1.07g | N/A |
| Tryptophan | 0.278mg | 0.162mg | 0% |
| Threonine | 1.171mg | 0.605mg | 0% |
| Isoleucine | 1.157mg | 0.78mg | 0% |
| Leucine | 2.142mg | 1.399mg | 0% |
| Lysine | 2.38mg | 1.004mg | 0% |
| Methionine | 0.672mg | 0.291mg | 0% |
| Phenylalanine | 0.997mg | 0.885mg | 0% |
| Valine | 1.242mg | 0.89mg | 0% |
| Histidine | 0.931mg | 0.465mg | 0% |
| Fructose | 0.13g | 0% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - DHA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.081g | N/A | |
| Omega-3 - DPA | 0.013g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.85 g
Fats:
19.02 g
Carbs:
0 g
Water:
55.59 g
Other:
0.54 g
Protein:
15.7 g
Fats:
6.3 g
Carbs:
14.27 g
Water:
61.21 g
Other:
2.52 g
| Contains more ProteinProtein | +58.3% |
| Contains more FatsFats | +201.9% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +10.1% |
| Contains more OtherOther | +366.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
8.443 g
Monounsaturated fat:
Mono. Fat
9.171 g
Polyunsaturated fat:
Poly. Fat
0.896 g
Saturated fat:
Sat. Fat
1.44 g
Monounsaturated fat:
Mono. Fat
1.778 g
Polyunsaturated fat:
Poly. Fat
2.023 g
| Contains more Mono. FatMonounsaturated fat | +415.8% |
| Contains less Sat. FatSaturated fat | -82.9% |
| Contains more Poly. FatPolyunsaturated fat | +125.8% |
