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  6. Vegetable oil vs. Steak

Vegetable oil vs. Steak — In-Depth Nutrition Comparison

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Important differences between vegetable oil and steak

  • Vegetable oil has less vitamin B12, selenium, zinc, vitamin B6, vitamin B3, iron, phosphorus, and vitamin B2.
  • Steak's daily need coverage for vitamin B12 is 92% more.
  • Vegetable oil has 2 times more saturated fat than steak. Vegetable oil has 14.367g of saturated fat, while steak has 8.443g.

The food varieties used in the comparison are Oil, corn, peanut, and olive and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Vegetable oil vs Steak 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 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
Steak
Steak
8
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1746.2%
Contains more CopperCopper +∞%
Contains more ZincZinc +31600%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%
~equal in Manganese ~mg

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% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
Steak
Steak
8
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 KVitamin K +1212.5%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Vegetable oil Steak DV% diff.
Polyunsaturated fat 33.033g 0.896g 214%
Fats 100g 19.02g 125%
Vitamin E 14.78mg 99%
Monounsaturated fat 48.033g 9.171g 97%
Vitamin B12 0µg 2.2µg 92%
Selenium 0µg 31.8µg 58%
Zinc 0.02mg 6.34mg 57%
Protein 0g 24.85g 50%
Vitamin B6 0mg 0.5mg 38%
Vitamin B3 0mg 5.149mg 32%
Calories 884kcal 271kcal 31%
Iron 0.13mg 2.4mg 28%
Saturated fat 14.367g 8.443g 27%
Cholesterol 0mg 78mg 26%
Vitamin B2 0mg 0.301mg 23%
Phosphorus 0mg 163mg 23%
Vitamin K 21µg 1.6µg 16%
Copper 0mg 0.085mg 9%
Potassium 0mg 279mg 8%
Vitamin B1 0mg 0.074mg 6%
Magnesium 0mg 23mg 5%
Sodium 0mg 58mg 3%
Folate 0µg 6µg 2%
Vitamin D 0µg 0.1µg 1%
Calcium 0mg 12mg 1%
Vitamin D 0IU 6IU 1%
Vitamin A 0µg 7µg 1%
Choline 0.2mg 0%
Tryptophan 0.278mg 0%
Threonine 1.171mg 0%
Isoleucine 1.157mg 0%
Leucine 2.142mg 0%
Lysine 2.38mg 0%
Methionine 0.672mg 0%
Phenylalanine 0.997mg 0%
Valine 1.242mg 0%
Histidine 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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Steak
Steak
3
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more FatsFats +425.8%
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 g
Steak
Steak
1
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 more Mono. FatMonounsaturated fat +423.7%
Contains more Poly. FatPolyunsaturated fat +3586.7%
Contains less Sat. FatSaturated fat -41.2%

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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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.