Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Fillet
  5. Compare
  6. Fillet vs. Steak

Fillet vs. Steak — In-Depth Nutrition Comparison

Compare

Differences between fillet and steak

  • Fillet has more copper, vitamin B1, vitamin B12, vitamin B6, vitamin B2, vitamin B3, and phosphorus, while steak has more selenium and zinc.
  • Fillet's daily need coverage for copper is 93% higher.
  • Steak contains 15 times less vitamin B1 than fillet. Fillet contains 1.1mg of vitamin B1, while steak contains 0.074mg.
  • The amount of saturated fat in fillet is lower.

The food types used in this comparison are Vegetarian fillets and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Fillet vs Steak infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Steak
Steak
4
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 +691.7%
Contains more PotassiumPotassium +115.1%
Contains more CopperCopper +988.2%
Contains more PhosphorusPhosphorus +176.1%
Contains more IronIron +20%
Contains more ZincZinc +352.9%
Contains less SodiumSodium -88.2%
Contains more SeleniumSelenium +3080%
~equal in Magnesium ~23mg
~equal in Manganese ~mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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%
Steak
Steak
3
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% 1.5% 2.3% 0% 19% 69% 97% 0% 115% 275% 4% 4.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1386.5%
Contains more Vitamin B2Vitamin B2 +199%
Contains more Vitamin B3Vitamin B3 +133.1%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin B12Vitamin B12 +90.9%
Contains more FolateFolate +1600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Fillet Steak DV% diff.
Copper 0.925mg 0.085mg 93%
Vitamin B1 1.1mg 0.074mg 86%
Vitamin B12 4.2µg 2.2µg 83%
Vitamin B6 1.5mg 0.5mg 77%
Selenium 1µg 31.8µg 56%
Polyunsaturated fat 9.332g 0.896g 56%
Vitamin B2 0.9mg 0.301mg 46%
Zinc 1.4mg 6.34mg 45%
Vitamin B3 12mg 5.149mg 43%
Phosphorus 450mg 163mg 41%
Cholesterol 0mg 78mg 26%
Saturated fat 2.849g 8.443g 25%
Fiber 6.1g 0g 24%
Folate 102µg 6µg 24%
Vitamin E 3.45mg 23%
Sodium 490mg 58mg 19%
Choline 82mg 15%
Monounsaturated fat 4.376g 9.171g 12%
Potassium 600mg 279mg 9%
Calcium 95mg 12mg 8%
Iron 2mg 2.4mg 5%
Protein 23g 24.85g 4%
Carbs 9g 0g 3%
Fats 18g 19.02g 2%
Calories 290kcal 271kcal 1%
Vitamin D* 0 IU 6 IU 1%
Vitamin D 0µg 0.1µg 1%
Vitamin A 0µg 7µg 1%
Vitamin K 0µg 1.6µg 1%
Protein per 100 calories 7.9g 9.2g N/A
Calories per 10 g protein 126kcal 109kcal N/A
Weight per 100 calories 34g 37g N/A
Unsaturated / Saturated Fat ratio 4.8 1.2 N/A
Net carbs 2.9g 0g N/A
Magnesium 23mg 23mg 0%
Sugar 0.8g 0g 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) 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
Fillet
Fillet
1
23% 18% 9% 45% 5%
Protein: 23 g
Fats: 18 g
Carbs: 9 g
Water: 45 g
Other: 5 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 CarbsCarbs +∞%
Contains more WaterWater +23.5%
~equal in Protein ~24.85g
~equal in Fats ~19.02g

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
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 less Sat. FatSaturated fat -66.3%
Contains more Poly. FatPolyunsaturated fat +941.5%
Contains more Mono. FatMonounsaturated fat +109.6%

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. 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.