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  6. T bone steak vs. Roast beef

T bone steak vs. Roast beef — In-Depth Nutrition Comparison

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How are t bone steak and roast beef different?

  • T bone steak is higher in selenium, vitamin B6, iron, and zinc; however, roast beef is richer in potassium, vitamin B12, and vitamin B5.
  • Daily need coverage for sodium for roast beef is 34% higher.
  • T bone steak contains 3 times more saturated fat than roast beef. While t bone steak contains 4.6g of saturated fat, roast beef contains only 1.318g.

Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled and Roast beef, deli style, prepackaged, sliced are the varieties used in this article.

Infographic

T bone steak vs Roast beef 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.
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% 1.5% 57% 77% 29% 87% 104% 111% 2% 80%
Contains more CalciumCalcium +280%
Contains more IronIron +74.1%
Contains more ZincZinc +46.6%
Contains less SodiumSodium -92%
Contains more SeleniumSelenium +106.8%
Contains more PotassiumPotassium +131.1%
Contains more PhosphorusPhosphorus +15.2%
Contains more ManganeseManganese +275%
~equal in Magnesium ~20mg
~equal in Copper ~0.086mg

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% 1% 9.8% 0% 11% 49% 105% 34% 106% 255% 4% 3.8% 24%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +32.6%
Contains more Vitamin B2Vitamin B2 +26.8%
Contains more Vitamin B3Vitamin B3 +12.7%
Contains more Vitamin B6Vitamin B6 +64.8%
Contains more FolateFolate +40%
Contains more CholineCholine +50.6%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B5Vitamin B5 +84.4%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~2.04µg
~equal in Vitamin K ~1.6µg

All nutrients comparison - raw data values

Nutrient T bone steak Roast beef DV% diff.
Sodium 68mg 853mg 34%
Selenium 30.4µg 14.7µg 29%
Vitamin B6 0.758mg 0.46mg 23%
Iron 3.57mg 2.05mg 19%
Protein 27.48g 18.62g 18%
Saturated fat 4.6g 1.318g 15%
Zinc 4.69mg 3.2mg 14%
Fats 11.05g 3.69g 11%
Potassium 280mg 647mg 11%
Cholesterol 81mg 51mg 10%
Monounsaturated fat 5.159g 1.521g 9%
Vitamin B12 1.89µg 2.04µg 6%
Vitamin B5 0.307mg 0.566mg 5%
Calories 217kcal 115kcal 5%
Phosphorus 210mg 242mg 5%
Vitamin B2 0.27mg 0.213mg 4%
Vitamin B3 6.292mg 5.581mg 4%
Choline 66.1mg 43.9mg 4%
Polyunsaturated fat 0.583g 0.27g 2%
Vitamin E 0.14mg 0.49mg 2%
Folate 7µg 5µg 1%
Vitamin D 0.1µg 0µg 1%
Copper 0.079mg 0.086mg 1%
Vitamin B1 0.057mg 0.043mg 1%
Calcium 19mg 5mg 1%
Carbs 0g 0.64g 0%
Net carbs 0g 0.64g N/A
Vitamin D 3IU 1IU 0%
Magnesium 20mg 20mg 0%
Sugar 0g 0.29g N/A
Vitamin A 1µg 3µg 0%
Manganese 0.004mg 0.015mg 0%
Vitamin K 1.5µg 1.6µg 0%
Trans fat 0.595g 0.148g N/A
Tryptophan 0.325mg 0%
Threonine 1.349mg 0%
Isoleucine 1.343mg 0%
Leucine 2.46mg 0%
Lysine 2.74mg 0%
Methionine 0.762mg 0%
Phenylalanine 1.143mg 0%
Valine 1.421mg 0%
Histidine 1.05mg 0%
Omega-3 - EPA 0.002g 0.007g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.02g 0.017g N/A
Omega-3 - DPA 0.013g 0.012g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.019g 0.011g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.002g N/A
Omega-6 - Linoleic acid 0.373g 0.14g 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
19% 4% 74% 3%
Protein: 18.62 g
Fats: 3.69 g
Carbs: 0.64 g
Water: 73.72 g
Other: 3.33 g
Contains more ProteinProtein +47.6%
Contains more FatsFats +199.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.7%
Contains more OtherOther +282.8%

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
42% 49% 9%
Saturated fat: Sat. Fat 1.318 g
Monounsaturated fat: Mono. Fat 1.521 g
Polyunsaturated fat: Poly. Fat 0.27 g
Contains more Mono. FatMonounsaturated fat +239.2%
Contains more Poly. FatPolyunsaturated fat +115.9%
Contains less Sat. FatSaturated fat -71.3%

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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
  2. Roast beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174570/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.