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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Veal
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 5.1% 30% 37% 34% 106% 93% 11% 4.6% 75%
Steak
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more CalciumCalcium +41.7%
Contains more PotassiumPotassium +20.8%
Contains more CopperCopper +21.2%
Contains more PhosphorusPhosphorus +33.1%
Contains more ManganeseManganese +∞%
Contains more IronIron +142.4%
Contains more ZincZinc +63.8%
Contains less SodiumSodium -30.1%
Contains more SeleniumSelenium +132.1%
~equal in Magnesium ~23mg

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.
Veal
5
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% 3% 0% 18% 62% 151% 70% 90% 159% 3% 8.3% 52%
Steak
6
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +56%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +83.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +11.5%
Contains more Vitamin B6Vitamin B6 +28.2%
Contains more Vitamin B12Vitamin B12 +73.2%
Contains more Vitamin KVitamin K +33.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.074mg

All nutrients comparison - raw data values

Nutrient Veal Steak DV% diff.
Vitamin B12 1.27µg 2.2µg 39%
Selenium 13.7µg 31.8µg 33%
Saturated fat 3.04g 8.443g 25%
Vitamin B5 1.16mg 23%
Zinc 3.87mg 6.34mg 22%
Fats 7.56g 19.02g 18%
Iron 0.99mg 2.4mg 18%
Vitamin B3 8.03mg 5.149mg 18%
Choline 95mg 17%
Monounsaturated fat 2.84g 9.171g 16%
Cholesterol 103mg 78mg 8%
Vitamin B6 0.39mg 0.5mg 8%
Phosphorus 217mg 163mg 8%
Calories 172kcal 271kcal 5%
Potassium 337mg 279mg 2%
Manganese 0.035mg 2%
Polyunsaturated fat 0.55g 0.896g 2%
Vitamin B2 0.27mg 0.301mg 2%
Copper 0.103mg 0.085mg 2%
Vitamin E 0.15mg 1%
Vitamin D 0µg 0.1µg 1%
Calcium 17mg 12mg 1%
Folate 11µg 6µg 1%
Vitamin D 0IU 6IU 1%
Protein 24.38g 24.85g 1%
Sodium 83mg 58mg 1%
Vitamin A 0µg 7µg 1%
Magnesium 24mg 23mg 0%
Vitamin B1 0.07mg 0.074mg 0%
Vitamin K 1.2µg 1.6µg 0%
Tryptophan 0.247mg 0.278mg 0%
Threonine 1.065mg 1.171mg 0%
Isoleucine 1.201mg 1.157mg 0%
Leucine 1.94mg 2.142mg 0%
Lysine 2.009mg 2.38mg 0%
Methionine 0.569mg 0.672mg 0%
Phenylalanine 0.984mg 0.997mg 0%
Valine 1.347mg 1.242mg 0%
Histidine 0.885mg 0.931mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Veal
2
24% 8% 67%
Protein: 24.38 g
Fats: 7.56 g
Carbs: 0 g
Water: 66.76 g
Other: 1.3 g
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more WaterWater +20.1%
Contains more OtherOther +140.7%
Contains more FatsFats +151.6%
~equal in Protein ~24.85g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Veal
1
47% 44% 9%
Saturated fat: Sat. Fat 3.04 g
Monounsaturated fat: Mono. Fat 2.84 g
Polyunsaturated fat: Poly. Fat 0.55 g
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -64%
Contains more Mono. FatMonounsaturated fat +222.9%
Contains more Poly. FatPolyunsaturated fat +62.9%

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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. 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.