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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% 1.5% 0% 3% 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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

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

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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
47%
Veal
45%
Steak
Minerals Daily Need Coverage Score
41%
Veal
59%
Steak

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.

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.