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Veal vs Steak - In-Depth Nutrition Comparison

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Significant differences between Veal and Steak

  • Veal has more Vitamin B3, and Phosphorus, however Steak is richer in Vitamin B12, Selenium, Zinc, Iron, and Vitamin B6.
  • Steak covers your daily Vitamin B12 needs 39% more than Veal.
  • Steak has 2 times less Vitamin B3 than Veal. Veal has 8.03mg of Vitamin B3, while Steak has 5.149mg.
  • Steak contains less Cholesterol.

Specific food types used in this comparison are Veal, ground, cooked, broiled and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Veal vs Steak 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Veal
5
:
3
Steak
Contains more Calcium +41.7%
Contains more Potassium +20.8%
Contains more Copper +21.2%
Contains more Phosphorus +33.1%
Contains more Iron +142.4%
Contains more Zinc +63.8%
Contains less Sodium -30.1%
Equal in Magnesium - 23
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 6% 30% 18% 35% 106% 93% 11%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 90% 4% 25% 17% 29% 173% 70% 8%
Contains more Calcium +41.7%
Contains more Potassium +20.8%
Contains more Copper +21.2%
Contains more Phosphorus +33.1%
Contains more Iron +142.4%
Contains more Zinc +63.8%
Contains less Sodium -30.1%
Equal in Magnesium - 23

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Veal
4
:
7
Steak
Contains more Vitamin B3 +56%
Contains more Folate +83.3%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +11.5%
Contains more Vitamin B6 +28.2%
Contains more Vitamin B12 +73.2%
Contains more Vitamin K +33.3%
Equal in Vitamin B1 - 0.074
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 3% 0% 18% 63% 151% 70% 90% 159% 3% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 3% 19% 70% 97% 0% 116% 275% 4% 5%
Contains more Vitamin B3 +56%
Contains more Folate +83.3%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +11.5%
Contains more Vitamin B6 +28.2%
Contains more Vitamin B12 +73.2%
Contains more Vitamin K +33.3%
Equal in Vitamin B1 - 0.074

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
47
Veal
49
Steak
Mineral Summary Score
42
Veal
52
Steak

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
146%
Veal
149%
Steak
Carbohydrates
0%
Veal
0%
Steak
Fats
35%
Veal
88%
Steak

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Veal Steak
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veal Steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Saturated Fat?
Veal
Veal is lower in Saturated Fat (difference - 5.403g)
Which food is cheaper?
Veal
Veal is cheaper (difference - $0.2)
Which food is richer in minerals?
Veal
Veal is relatively richer in minerals
Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 25mg)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 25mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.

All nutrients comparison - raw data values

Nutrient Veal Steak Opinion
Calories 172 271 Steak
Protein 24.38 24.85 Steak
Fats 7.56 19.02 Steak
Vitamin C 0 0
Carbs 0 0
Cholesterol 103 78 Steak
Vitamin D 0 6 Steak
Iron 0.99 2.4 Steak
Calcium 17 12 Veal
Potassium 337 279 Veal
Magnesium 24 23 Veal
Sugar 0 0
Fiber 0 0
Copper 0.103 0.085 Veal
Zinc 3.87 6.34 Steak
Starch
Phosphorus 217 163 Veal
Sodium 83 58 Steak
Vitamin A 0 25 Steak
Vitamin E 0.15 Veal
Vitamin D 0 0.1 Steak
Vitamin B1 0.07 0.074 Steak
Vitamin B2 0.27 0.301 Steak
Vitamin B3 8.03 5.149 Veal
Vitamin B5 1.16 Veal
Vitamin B6 0.39 0.5 Steak
Vitamin B12 1.27 2.2 Steak
Vitamin K 1.2 1.6 Steak
Folate 11 6 Veal
Trans Fat
Saturated Fat 3.04 8.443 Veal
Monounsaturated Fat 2.84 9.171 Steak
Polyunsaturated fat 0.55 0.896 Steak
Tryptophan 0.247 0.278 Steak
Threonine 1.065 1.171 Steak
Isoleucine 1.201 1.157 Veal
Leucine 1.94 2.142 Steak
Lysine 2.009 2.38 Steak
Methionine 0.569 0.672 Steak
Phenylalanine 0.984 0.997 Steak
Valine 1.347 1.242 Veal
Histidine 0.885 0.931 Steak
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Veal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175291/nutrients
  2. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.