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  6. Steak vs. Wafer

Steak vs. Wafer — In-Depth Nutrition Comparison

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The main differences between Steak and Wafer

  • Steak is richer in Vitamin B12, Zinc, Selenium, Vitamin B6, and Vitamin B3, yet Wafer is richer in Copper, and Iron.
  • Daily need coverage for Vitamin B12 from Steak is 88% higher.
  • Steak contains 39 times more Cholesterol than Wafer. Steak contains 78mg of Cholesterol, while Wafer contains 2mg.

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 Cookies, chocolate wafers.

Infographic

Steak vs Wafer 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
5
:
5
Wafer
Wafer
Contains more Phosphorus +23.5%
Contains more Potassium +32.9%
Contains less Sodium -90%
Contains more Zinc +481.7%
Contains more Selenium +457.9%
Contains more Calcium +158.3%
Contains more Iron +67.1%
Contains more Magnesium +130.4%
Contains more Copper +444.7%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Phosphorus +23.5%
Contains more Potassium +32.9%
Contains less Sodium -90%
Contains more Zinc +481.7%
Contains more Selenium +457.9%
Contains more Calcium +158.3%
Contains more Iron +67.1%
Contains more Magnesium +130.4%
Contains more Copper +444.7%

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
:
5
Wafer
Wafer
Contains more Vitamin A +150%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +13.2%
Contains more Vitamin B3 +80.2%
Contains more Vitamin B6 +880.4%
Contains more Vitamin B12 +2344.4%
Contains more Vitamin B1 +174.3%
Contains more Folate +683.3%
Contains more Vitamin K +50%
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%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Contains more Vitamin A +150%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +13.2%
Contains more Vitamin B3 +80.2%
Contains more Vitamin B6 +880.4%
Contains more Vitamin B12 +2344.4%
Contains more Vitamin B1 +174.3%
Contains more Folate +683.3%
Contains more Vitamin K +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
3
:
2
Wafer
Wafer
Contains more Protein +276.5%
Contains more Fats +33.9%
Contains more Water +1135.3%
Contains more Carbs +∞%
Contains more Other +270.4%
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more Protein +276.5%
Contains more Fats +33.9%
Contains more Water +1135.3%
Contains more Carbs +∞%
Contains more Other +270.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
1
:
2
Wafer
Wafer
Contains more Monounsaturated Fat +88.5%
Contains less Saturated Fat -49.8%
Contains more Polyunsaturated fat +363.5%
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains more Monounsaturated Fat +88.5%
Contains less Saturated Fat -49.8%
Contains more Polyunsaturated fat +363.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Wafer Opinion
Net carbs 0g 69.3g Wafer
Protein 24.85g 6.6g Steak
Fats 19.02g 14.2g Steak
Carbs 0g 72.7g Wafer
Calories 271kcal 433kcal Wafer
Sugar 0g 37.43g Steak
Fiber 0g 3.4g Wafer
Calcium 12mg 31mg Wafer
Iron 2.4mg 4.01mg Wafer
Magnesium 23mg 53mg Wafer
Phosphorus 163mg 132mg Steak
Potassium 279mg 210mg Steak
Sodium 58mg 580mg Steak
Zinc 6.34mg 1.09mg Steak
Copper 0.085mg 0.463mg Wafer
Manganese 0.696mg Wafer
Selenium 31.8µg 5.7µg Steak
Vitamin A 25IU 10IU Steak
Vitamin A RAE 7µg 3µg Steak
Vitamin E 0.72mg Wafer
Vitamin D 6IU 0IU Steak
Vitamin D 0.1µg 0µg Steak
Vitamin B1 0.074mg 0.203mg Wafer
Vitamin B2 0.301mg 0.266mg Steak
Vitamin B3 5.149mg 2.858mg Steak
Vitamin B5 0.381mg Wafer
Vitamin B6 0.5mg 0.051mg Steak
Folate 6µg 47µg Wafer
Vitamin B12 2.2µg 0.09µg Steak
Vitamin K 1.6µg 2.4µg Wafer
Tryptophan 0.278mg 0.096mg Steak
Threonine 1.171mg 0.22mg Steak
Isoleucine 1.157mg 0.261mg Steak
Leucine 2.142mg 0.447mg Steak
Lysine 2.38mg 0.281mg Steak
Methionine 0.672mg 0.105mg Steak
Phenylalanine 0.997mg 0.308mg Steak
Valine 1.242mg 0.323mg Steak
Histidine 0.931mg 0.128mg Steak
Cholesterol 78mg 2mg Wafer
Saturated Fat 8.443g 4.241g Wafer
Omega-3 - DHA 0.001g 0.002g Wafer
Omega-3 - EPA 0.001g 0.003g Wafer
Omega-3 - DPA 0.013g 0g Steak
Monounsaturated Fat 9.171g 4.865g Steak
Polyunsaturated fat 0.896g 4.153g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Wafer
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
22%
Wafer
Minerals Daily Need Coverage Score
59%
Steak
65%
Wafer

Comparison summary

Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 76mg)
Which food is lower in Saturated Fat?
Wafer
Wafer is lower in Saturated Fat (difference - 4.202g)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $2.4)
Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 522mg)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 61)
Which food is richer in minerals?
?
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.
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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.