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  6. Fillet vs. Porterhouse steak

Fillet vs. Porterhouse steak — In-Depth Nutrition Comparison

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Summary of differences between fillet and porterhouse steak

  • Fillet has more copper, vitamin B6, vitamin B12, vitamin B1, vitamin B2, vitamin B3, phosphorus, and fiber; however, porterhouse steak is higher in selenium and zinc.
  • Fillet covers your daily need for copper, 88% more than porterhouse steak.

These are the specific foods used in this comparison Vegetarian fillets and Beef, short loin, porterhouse steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Fillet vs Porterhouse 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.
Fillet
Fillet
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 29% 53% 75% 308% 38% 193% 64% 0% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.1% 26% 110% 43% 124% 83% 8.5% 2% 107%
Contains more CalciumCalcium +1257.1%
Contains more PotassiumPotassium +100.7%
Contains more CopperCopper +611.5%
Contains more PhosphorusPhosphorus +133.2%
Contains more IronIron +47%
Contains more ZincZinc +225.7%
Contains less SodiumSodium -86.7%
Contains more SeleniumSelenium +1860%
~equal in Magnesium ~22mg

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.
Fillet
Fillet
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 69% 275% 208% 225% 0% 346% 525% 0% 77%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 3.6% 25% 53% 79% 19% 84% 273% 0% 5.3%
Contains more Vitamin EVitamin E +1816.7%
Contains more Vitamin B1Vitamin B1 +1011.1%
Contains more Vitamin B2Vitamin B2 +294.7%
Contains more Vitamin B3Vitamin B3 +185%
Contains more Vitamin B6Vitamin B6 +311%
Contains more Vitamin B12Vitamin B12 +92.7%
Contains more FolateFolate +1357.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Fillet Porterhouse steak DV% diff.
Copper 0.925mg 0.13mg 88%
Vitamin B6 1.5mg 0.365mg 87%
Vitamin B12 4.2µg 2.18µg 84%
Vitamin B1 1.1mg 0.099mg 83%
Polyunsaturated fat 9.332g 0.69g 58%
Vitamin B2 0.9mg 0.228mg 52%
Vitamin B3 12mg 4.21mg 49%
Phosphorus 450mg 193mg 37%
Selenium 1µg 19.6µg 34%
Zinc 1.4mg 4.56mg 29%
Fiber 6.1g 0g 24%
Folate 102µg 7µg 24%
Cholesterol 0mg 67mg 22%
Vitamin E 3.45mg 0.18mg 22%
Saturated fat 2.849g 7.271g 20%
Sodium 490mg 65mg 18%
Iron 2mg 2.94mg 12%
Monounsaturated fat 4.376g 8.65g 11%
Calcium 95mg 7mg 9%
Potassium 600mg 299mg 9%
Vitamin B5 0.314mg 6%
Carbs 9g 0g 3%
Protein 23g 23.96g 2%
Fats 18g 19.27g 2%
Choline 82mg 91.3mg 2%
Calories 290kcal 276kcal 1%
Manganese 0.015mg 1%
Protein per 100 calories 7.9g 8.7g N/A
Calories per 10 g protein 126kcal 115kcal N/A
Weight per 100 calories 34g 36g N/A
Unsaturated / Saturated Fat ratio 4.8 1.3 N/A
Net carbs 2.9g 0g N/A
Magnesium 23mg 22mg 0%
Sugar 0.8g 0g N/A
Tryptophan 0.259mg 0%
Threonine 1.104mg 0%
Isoleucine 1.228mg 0%
Leucine 2.105mg 0%
Lysine 2.233mg 0%
Methionine 0.676mg 0%
Phenylalanine 1.033mg 0%
Valine 1.288mg 0%
Histidine 0.775mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fillet
Fillet
2
23% 18% 9% 45% 5%
Protein: 23 g
Fats: 18 g
Carbs: 9 g
Water: 45 g
Other: 5 g
24% 19% 55% 2%
Protein: 23.96 g
Fats: 19.27 g
Carbs: 0 g
Water: 54.66 g
Other: 2.11 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +137%
Contains more WaterWater +21.5%
~equal in Protein ~23.96g
~equal in Fats ~19.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fillet
Fillet
2
17% 26% 56%
Saturated fat: Sat. Fat 2.849 g
Monounsaturated fat: Mono. Fat 4.376 g
Polyunsaturated fat: Poly. Fat 9.332 g
44% 52% 4%
Saturated fat: Sat. Fat 7.271 g
Monounsaturated fat: Mono. Fat 8.65 g
Polyunsaturated fat: Poly. Fat 0.69 g
Contains less Sat. FatSaturated fat -60.8%
Contains more Poly. FatPolyunsaturated fat +1252.5%
Contains more Mono. FatMonounsaturated fat +97.7%

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. Fillet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169068/nutrients
  2. Porterhouse steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169459/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.