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 for steak is 88% higher.
- Steak contains 39 times more cholesterol than wafer. Steak contains 78mg of cholesterol, while wafer contains 2mg.
- Steak has a lower glycemic index than wafer.
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
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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 PotassiumPotassium | +32.9% |
| Contains more ZincZinc | +481.7% |
| Contains more PhosphorusPhosphorus | +23.5% |
| Contains less SodiumSodium | -90% |
| Contains more SeleniumSelenium | +457.9% |
| Contains more MagnesiumMagnesium | +130.4% |
| Contains more CalciumCalcium | +158.3% |
| Contains more IronIron | +67.1% |
| Contains more CopperCopper | +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.
| Contains more Vitamin AVitamin A | +133.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +13.2% |
| Contains more Vitamin B3Vitamin B3 | +80.2% |
| Contains more Vitamin B6Vitamin B6 | +880.4% |
| Contains more Vitamin B12Vitamin B12 | +2344.4% |
| Contains more Vitamin B1Vitamin B1 | +174.3% |
| Contains more Vitamin KVitamin K | +50% |
| Contains more FolateFolate | +683.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.2µg | 0.09µg | 88% |
| Zinc | 6.34mg | 1.09mg | 48% |
| Selenium | 31.8µg | 5.7µg | 47% |
| Copper | 0.085mg | 0.463mg | 42% |
| Protein | 24.85g | 6.6g | 37% |
| Vitamin B6 | 0.5mg | 0.051mg | 35% |
| Manganese | 0.696mg | 30% | |
| Cholesterol | 78mg | 2mg | 25% |
| Carbs | 0g | 72.7g | 24% |
| Sodium | 58mg | 580mg | 23% |
| Polyunsaturated fat | 0.896g | 4.153g | 22% |
| Iron | 2.4mg | 4.01mg | 20% |
| Saturated fat | 8.443g | 4.241g | 19% |
| Fiber | 0g | 3.4g | 14% |
| Vitamin B3 | 5.149mg | 2.858mg | 14% |
| Monounsaturated fat | 9.171g | 4.865g | 11% |
| Vitamin B1 | 0.074mg | 0.203mg | 11% |
| Folate | 6µg | 47µg | 10% |
| Calories | 271kcal | 433kcal | 8% |
| Vitamin B5 | 0.381mg | 8% | |
| Magnesium | 23mg | 53mg | 7% |
| Fats | 19.02g | 14.2g | 7% |
| Vitamin E | 0.72mg | 5% | |
| Phosphorus | 163mg | 132mg | 4% |
| Choline | 14.3mg | 3% | |
| Caffeine | 0mg | 10mg | 3% |
| Vitamin B2 | 0.301mg | 0.266mg | 3% |
| Potassium | 279mg | 210mg | 2% |
| Calcium | 12mg | 31mg | 2% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Vitamin D | 6IU | 0IU | 1% |
| Vitamin K | 1.6µg | 2.4µg | 1% |
| Net carbs | 0g | 69.3g | N/A |
| Sugar | 0g | 37.43g | N/A |
| Vitamin A | 7µg | 3µg | 0% |
| Tryptophan | 0.278mg | 0.096mg | 0% |
| Threonine | 1.171mg | 0.22mg | 0% |
| Isoleucine | 1.157mg | 0.261mg | 0% |
| Leucine | 2.142mg | 0.447mg | 0% |
| Lysine | 2.38mg | 0.281mg | 0% |
| Methionine | 0.672mg | 0.105mg | 0% |
| Phenylalanine | 0.997mg | 0.308mg | 0% |
| Valine | 1.242mg | 0.323mg | 0% |
| Histidine | 0.931mg | 0.128mg | 0% |
| Omega-3 - EPA | 0.001g | 0.003g | N/A |
| Omega-3 - DHA | 0.001g | 0.002g | N/A |
| Omega-3 - DPA | 0.013g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +276.5% |
| Contains more FatsFats | +33.9% |
| Contains more WaterWater | +1135.3% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +270.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +88.5% |
| Contains less Sat. FatSaturated fat | -49.8% |
| Contains more Poly. FatPolyunsaturated fat | +363.5% |
