White bread vs. Steak — In-Depth Nutrition Comparison
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What are the main differences between white bread and steak?
- White bread is richer in vitamin B1, folate, and iron, while steak is higher in vitamin B12, zinc, vitamin B6, and selenium.
- Steak's daily need coverage for vitamin B12 is 92% higher.
- Steak has 19 times less folate than white bread. White bread has 111µg of folate, while steak has 6µg.
- Steak is lower in sodium.
- White bread has a higher glycemic index (73) than steak (0).
We used Bread, white, commercially prepared (includes soft bread crumbs) and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled types in this comparison.
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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.
| Contains more CalciumCalcium | +1100% |
| Contains more IronIron | +50.4% |
| Contains more CopperCopper | +18.8% |
| Contains more ManganeseManganese | +∞% |
| Contains more PotassiumPotassium | +121.4% |
| Contains more ZincZinc | +756.8% |
| Contains more PhosphorusPhosphorus | +66.3% |
| Contains less SodiumSodium | -88.2% |
| Contains more SeleniumSelenium | +44.5% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +620.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +1750% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +23.9% |
| Contains more Vitamin B6Vitamin B6 | +474.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +700% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 2.2µg | 92% |
| Zinc | 0.74mg | 6.34mg | 51% |
| Vitamin B1 | 0.533mg | 0.074mg | 38% |
| Saturated fat | 0.698g | 8.443g | 35% |
| Protein | 8.85g | 24.85g | 32% |
| Vitamin B6 | 0.087mg | 0.5mg | 32% |
| Folate | 111µg | 6µg | 26% |
| Cholesterol | 0mg | 78mg | 26% |
| Fats | 3.33g | 19.02g | 24% |
| Manganese | 0.536mg | 23% | |
| Monounsaturated fat | 0.599g | 9.171g | 21% |
| Sodium | 490mg | 58mg | 19% |
| Selenium | 22µg | 31.8µg | 18% |
| Carbs | 49.42g | 0g | 16% |
| Iron | 3.61mg | 2.4mg | 15% |
| Starch | 37.17g | 15% | |
| Calcium | 144mg | 12mg | 13% |
| Fiber | 2.7g | 0g | 11% |
| Vitamin B5 | 0.536mg | 11% | |
| Phosphorus | 98mg | 163mg | 9% |
| Potassium | 126mg | 279mg | 5% |
| Polyunsaturated fat | 1.602g | 0.896g | 5% |
| Vitamin B2 | 0.243mg | 0.301mg | 4% |
| Choline | 14.6mg | 3% | |
| Fructose | 2.43g | 3% | |
| Copper | 0.101mg | 0.085mg | 2% |
| Vitamin B3 | 4.78mg | 5.149mg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin E | 0.22mg | 1% | |
| Vitamin A | 0µg | 7µg | 1% |
| Vitamin D | 0IU | 6IU | 1% |
| Vitamin K | 0.2µg | 1.6µg | 1% |
| Calories | 266kcal | 271kcal | 0% |
| Net carbs | 46.72g | 0g | N/A |
| Magnesium | 23mg | 23mg | 0% |
| Sugar | 5.67g | 0g | N/A |
| Trans fat | 0.027g | N/A | |
| 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 | 0.001g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-3 - DPA | 0g | 0.013g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
24.85 g
Fats:
19.02 g
Carbs:
0 g
Water:
55.59 g
Other:
0.54 g
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +266.7% |
| Contains more ProteinProtein | +180.8% |
| Contains more FatsFats | +471.2% |
| Contains more WaterWater | +52.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
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 | -91.7% |
| Contains more Poly. FatPolyunsaturated fat | +78.8% |
| Contains more Mono. FatMonounsaturated fat | +1431.1% |
