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T bone steak vs. Hamburger — In-Depth Nutrition Comparison

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What are the main differences between t bone steak and hamburgers?

  • T bone steak is richer in vitamin B6, vitamin B12, zinc, phosphorus, and iron, yet hamburgers are richer in vitamin B1, folate, and manganese.
  • T bone steak's daily need coverage for vitamin B6 is 43% higher.
  • T bone steak has 2 times more cholesterol than hamburgers. T bone steak has 81mg of cholesterol, while hamburgers have 47mg.
  • T bone steak has a lower glycemic index than hamburgers.

We used Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled and Fast foods, hamburger; double, regular, patty; plain types in this comparison.

Infographic

T bone steak vs Hamburger 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 5.7% 25% 134% 26% 128% 90% 8.9% 0.52% 166%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
Contains more PotassiumPotassium +23.9%
Contains more IronIron +24%
Contains more ZincZinc +63.4%
Contains more PhosphorusPhosphorus +54.4%
Contains less SodiumSodium -83.6%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +436.8%
Contains more CopperCopper +15.2%
Contains more ManganeseManganese +5325%
~equal in Magnesium ~20mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 2.8% 1.5% 14% 62% 118% 18% 175% 236% 3.8% 5.3% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +17.3%
Contains more Vitamin B6Vitamin B6 +273.4%
Contains more Vitamin B12Vitamin B12 +31.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +280.7%
Contains more FolateFolate +700%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.25mg
~equal in Vitamin B5 ~0.31mg

All nutrients comparison - raw data values

Nutrient T bone steak Hamburger DV% diff.
Selenium 30.4µg 55%
Vitamin B6 0.758mg 0.203mg 43%
Protein 27.48g 17.08g 21%
Vitamin B12 1.89µg 1.44µg 19%
Zinc 4.69mg 2.87mg 17%
Sodium 68mg 414mg 15%
Vitamin B1 0.057mg 0.217mg 13%
Folate 7µg 56µg 12%
Choline 66.1mg 12%
Phosphorus 210mg 136mg 11%
Cholesterol 81mg 47mg 11%
Manganese 0.004mg 0.217mg 9%
Iron 3.57mg 2.88mg 9%
Calcium 19mg 102mg 8%
Carbs 0g 24.1g 8%
Vitamin B3 6.292mg 5.365mg 6%
Fats 11.05g 14.36g 5%
Calories 217kcal 295kcal 4%
Fiber 0g 0.9g 4%
Fructose 2.03g 3%
Potassium 280mg 226mg 2%
Saturated fat 4.6g 5.096g 2%
Vitamin B2 0.27mg 0.25mg 2%
Vitamin K 1.5µg 1%
Monounsaturated fat 5.159g 5.495g 1%
Vitamin D 0.1µg 1%
Vitamin E 0.14mg 1%
Polyunsaturated fat 0.583g 0.38g 1%
Copper 0.079mg 0.091mg 1%
Net carbs 0g 23.2g N/A
Vitamin D 3IU 0%
Magnesium 20mg 20mg 0%
Sugar 0g 4.15g N/A
Vitamin A 1µg 0µg 0%
Vitamin B5 0.307mg 0.31mg 0%
Trans fat 0.595g 0.814g N/A
Tryptophan 0.325mg 0.206mg 0%
Threonine 1.349mg 0.666mg 0%
Isoleucine 1.343mg 0.716mg 0%
Leucine 2.46mg 1.319mg 0%
Lysine 2.74mg 1.226mg 0%
Methionine 0.762mg 0.37mg 0%
Phenylalanine 1.143mg 0.677mg 0%
Valine 1.421mg 0.823mg 0%
Histidine 1.05mg 0.505mg 0%
Omega-3 - EPA 0.002g N/A
Omega-3 - ALA 0.02g N/A
Omega-3 - DPA 0.013g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.019g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.373g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 11% 61%
Protein: 27.48 g
Fats: 11.05 g
Carbs: 0 g
Water: 60.6 g
Other: 0.87 g
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 g
Contains more ProteinProtein +60.9%
Contains more WaterWater +42%
Contains more FatsFats +30%
Contains more CarbsCarbs +∞%
Contains more OtherOther +105.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 50% 6%
Saturated fat: Sat. Fat 4.6 g
Monounsaturated fat: Mono. Fat 5.159 g
Polyunsaturated fat: Poly. Fat 0.583 g
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 g
Contains less Sat. FatSaturated fat -9.7%
Contains more Poly. FatPolyunsaturated fat +53.4%
~equal in Monounsaturated fat ~5.495g

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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. T bone steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168620/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.