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White chocolate vs. Steak — In-Depth Nutrition Comparison

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The main differences between white chocolate and steak

  • White chocolate is richer in calcium and vitamin K, yet steak is richer in vitamin B12, zinc, selenium, vitamin B6, vitamin B3, and iron.
  • Daily need coverage for vitamin B12 for steak is 68% higher.
  • White chocolate contains 17 times more calcium than steak. White chocolate contains 199mg of calcium, while steak contains 12mg.
  • Steak contains less saturated fat.
  • Steak has a lower glycemic index than white chocolate.

Food types used in this article are Candies, white chocolate and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

White chocolate 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Steak
6
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 +1558.3%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +91.7%
Contains more IronIron +900%
Contains more CopperCopper +41.7%
Contains more ZincZinc +756.8%
Contains less SodiumSodium -35.6%
Contains more SeleniumSelenium +606.7%
~equal in Potassium ~279mg
~equal in Phosphorus ~163mg

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Steak
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +28.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +468.8%
Contains more FolateFolate +16.7%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +17.5%
Contains more Vitamin B3Vitamin B3 +591.1%
Contains more Vitamin B6Vitamin B6 +792.9%
Contains more Vitamin B12Vitamin B12 +292.9%
~equal in Vitamin B2 ~0.301mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 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 FatsFats +68.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +177.8%
Contains more ProteinProtein +323.3%
Contains more WaterWater +4176.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 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 more Poly. FatPolyunsaturated fat +13.1%
Contains less Sat. FatSaturated fat -56.5%
~equal in Monounsaturated fat ~9.171g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White chocolate Steak DV% diff.
Vitamin B12 0.56µg 2.2µg 68%
Zinc 0.74mg 6.34mg 51%
Selenium 4.5µg 31.8µg 50%
Saturated fat 19.412g 8.443g 50%
Protein 5.87g 24.85g 38%
Vitamin B6 0.056mg 0.5mg 34%
Vitamin B3 0.745mg 5.149mg 28%
Iron 0.24mg 2.4mg 27%
Fats 32.09g 19.02g 20%
Carbs 59.24g 0g 20%
Calcium 199mg 12mg 19%
Cholesterol 21mg 78mg 19%
Calories 539kcal 271kcal 13%
Vitamin B5 0.608mg 12%
Vitamin K 9.1µg 1.6µg 6%
Vitamin E 0.96mg 6%
Choline 29.5mg 5%
Magnesium 12mg 23mg 3%
Copper 0.06mg 0.085mg 3%
Phosphorus 176mg 163mg 2%
Polyunsaturated fat 1.013g 0.896g 1%
Vitamin B2 0.282mg 0.301mg 1%
Vitamin B1 0.063mg 0.074mg 1%
Vitamin D 0µg 0.1µg 1%
Sodium 90mg 58mg 1%
Fiber 0.2g 0g 1%
Vitamin D 0IU 6IU 1%
Vitamin C 0.5mg 0mg 1%
Net carbs 59.04g 0g N/A
Potassium 286mg 279mg 0%
Sugar 59g 0g N/A
Vitamin A 9µg 7µg 0%
Manganese 0.008mg 0%
Folate 7µg 6µg 0%
Monounsaturated fat 9.097g 9.171g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White chocolate Steak
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
22%
White chocolate
45%
Steak
Minerals Daily Need Coverage Score
26%
White chocolate
59%
Steak

Comparison summary

Which food is lower in Cholesterol?
White chocolate
White chocolate is lower in Cholesterol (difference - 57mg)
Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 59g)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 32mg)
Which food is lower in Saturated fat?
Steak
Steak is lower in Saturated fat (difference - 10.969g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 41)
Which food is cheaper?
Steak
Steak is cheaper (difference - $0.1)
Which food is richer in minerals?
?
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.
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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.