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  6. Vegetable vs. Steak

Vegetable vs. Steak — In-Depth Nutrition Comparison

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Differences between Vegetable and Steak

  • Vegetable has more Vitamin A RAE, and Vitamin K, while Steak has more Vitamin B12, Selenium, Zinc, Vitamin B6, Vitamin B3, and Iron.
  • Steak's daily need coverage for Vitamin B12 is 92% higher.
  • Steak contains 31 times less Vitamin A RAE than Vegetable. Vegetable contains 214µg of Vitamin A RAE, while Steak contains 7µg.
  • The amount of Saturated Fat in Vegetable is lower.

The food types used in this comparison are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Vegetable 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.
Vegetable
Vegetable
3
:
7
Steak
Steak
Contains more Calcium +108.3%
Contains less Sodium -39.7%
Contains more Iron +192.7%
Contains more Phosphorus +219.6%
Contains more Potassium +65.1%
Contains more Zinc +1193.9%
Contains more Selenium +10500%
Equal in Magnesium - 23
Equal in Copper - 0.085
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Contains more Calcium +108.3%
Contains less Sodium -39.7%
Contains more Iron +192.7%
Contains more Phosphorus +219.6%
Contains more Potassium +65.1%
Contains more Zinc +1193.9%
Contains more Selenium +10500%
Equal in Magnesium - 23
Equal in Copper - 0.085

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.
Vegetable
Vegetable
6
:
6
Steak
Steak
Contains more Vitamin A +17008%
Contains more Vitamin C +∞%
Contains more Folate +216.7%
Contains more Vitamin K +1368.8%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +150.8%
Contains more Vitamin B3 +505.1%
Contains more Vitamin B6 +575.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.074
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Contains more Vitamin A +17008%
Contains more Vitamin C +∞%
Contains more Folate +216.7%
Contains more Vitamin K +1368.8%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +150.8%
Contains more Vitamin B3 +505.1%
Contains more Vitamin B6 +575.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.074

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
3
:
2
Steak
Steak
Contains more Carbs +∞%
Contains more Water +49.7%
Contains more Other +24.1%
Contains more Protein +768.9%
Contains more Fats +12580%
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more Carbs +∞%
Contains more Water +49.7%
Contains more Other +24.1%
Contains more Protein +768.9%
Contains more Fats +12580%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
1
:
2
Steak
Steak
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +91610%
Contains more Polyunsaturated fat +1144.4%
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +91610%
Contains more Polyunsaturated fat +1144.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Vegetable Steak
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Vegetable Steak Opinion
Net carbs 8.69g 0g Vegetable
Protein 2.86g 24.85g Steak
Fats 0.15g 19.02g Steak
Carbs 13.09g 0g Vegetable
Calories 65kcal 271kcal Steak
Sugar 3.12g 0g Steak
Fiber 4.4g 0g Vegetable
Calcium 25mg 12mg Vegetable
Iron 0.82mg 2.4mg Steak
Magnesium 22mg 23mg Steak
Phosphorus 51mg 163mg Steak
Potassium 169mg 279mg Steak
Sodium 35mg 58mg Vegetable
Zinc 0.49mg 6.34mg Steak
Copper 0.083mg 0.085mg Steak
Manganese 0.379mg Vegetable
Selenium 0.3µg 31.8µg Steak
Vitamin A 4277IU 25IU Vegetable
Vitamin A RAE 214µg 7µg Vegetable
Vitamin E 0.38mg Vegetable
Vitamin D 0IU 6IU Steak
Vitamin D 0µg 0.1µg Steak
Vitamin C 3.2mg 0mg Vegetable
Vitamin B1 0.071mg 0.074mg Steak
Vitamin B2 0.12mg 0.301mg Steak
Vitamin B3 0.851mg 5.149mg Steak
Vitamin B5 0.151mg Vegetable
Vitamin B6 0.074mg 0.5mg Steak
Folate 19µg 6µg Vegetable
Vitamin B12 0µg 2.2µg Steak
Vitamin K 23.5µg 1.6µg Vegetable
Tryptophan 0.029mg 0.278mg Steak
Threonine 0.115mg 1.171mg Steak
Isoleucine 0.139mg 1.157mg Steak
Leucine 0.19mg 2.142mg Steak
Lysine 0.17mg 2.38mg Steak
Methionine 0.034mg 0.672mg Steak
Phenylalanine 0.12mg 0.997mg Steak
Valine 0.149mg 1.242mg Steak
Histidine 0.073mg 0.931mg Steak
Cholesterol 0mg 78mg Vegetable
Saturated Fat 0.031g 8.443g Vegetable
Omega-3 - DHA 0g 0.001g Steak
Omega-3 - EPA 0g 0.001g Steak
Omega-3 - DPA 0g 0.013g Steak
Monounsaturated Fat 0.01g 9.171g Steak
Polyunsaturated fat 0.072g 0.896g Steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable Steak
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
36%
Vegetable
49%
Steak
Minerals Daily Need Coverage Score
19%
Vegetable
59%
Steak

Comparison summary

Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 23mg)
Which food is lower in Cholesterol?
Vegetable
Vegetable is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 8.412g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $1.9)
Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 3.12g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Steak
Steak is relatively richer in minerals
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.