Hamburger vs. Steak — In-Depth Nutrition Comparison

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What are the differences between hamburgers and steak?

Hamburgers are higher in folate, vitamin B1, calcium, and iron, yet steak is higher in vitamin B12, zinc, and vitamin B6.
Steak's daily need coverage for vitamin B12 is 32% more.
Hamburgers have 9 times more folate than steak. While hamburgers have 56µg of folate, steak has only 6µg.
The amount of sodium in steak is lower.
The glycemic index of steak is lower.

We used Fast foods, hamburger; double, regular, patty; plain and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled types in this article.

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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.

Hamburger

Steak

Contains more CalciumCalcium	+750%
Contains more IronIron	+20%
Contains more ManganeseManganese	+∞%

Contains more MagnesiumMagnesium	+15%
Contains more PotassiumPotassium	+23.5%
Contains more ZincZinc	+120.9%
Contains more PhosphorusPhosphorus	+19.9%
Contains less SodiumSodium	-86%

~equal in Copper ~0.085mg

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.

Hamburger

Steak

Contains more Vitamin B1Vitamin B1	+193.2%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more FolateFolate	+833.3%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+20.4%
Contains more Vitamin B6Vitamin B6	+146.3%
Contains more Vitamin B12Vitamin B12	+52.8%

~equal in Vitamin C ~0mg

~equal in Vitamin E ~mg

~equal in Vitamin B3 ~5.149mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium		31.8µg	58%
Zinc	2.87mg	6.34mg	32%
Vitamin B12	1.44µg	2.2µg	32%
Vitamin B6	0.203mg	0.5mg	23%
Protein	17.08g	24.85g	16%
Sodium	414mg	58mg	15%
Saturated fat	5.096g	8.443g	15%
Folate	56µg	6µg	13%
Vitamin B1	0.217mg	0.074mg	12%
Cholesterol	47mg	78mg	10%
Calcium	102mg	12mg	9%
Manganese	0.217mg		9%
Monounsaturated fat	5.495g	9.171g	9%
Carbs	24.1g	0g	8%
Fats	14.36g	19.02g	7%
Iron	2.88mg	2.4mg	6%
Vitamin B5	0.31mg		6%
Fiber	0.9g	0g	4%
Phosphorus	136mg	163mg	4%
Vitamin B2	0.25mg	0.301mg	4%
Polyunsaturated fat	0.38g	0.896g	3%
Fructose	2.03g		3%
Potassium	226mg	279mg	2%
Calories	295kcal	271kcal	1%
Vitamin D*		6 IU	1%
Vitamin D		0.1µg	1%
Magnesium	20mg	23mg	1%
Copper	0.091mg	0.085mg	1%
Vitamin A	0µg	7µg	1%
Vitamin B3	5.365mg	5.149mg	1%
Vitamin K		1.6µg	1%
Protein per 100 calories	5.8g	9.2g	N/A
Calories per 10 g protein	173kcal	109kcal	N/A
Weight per 100 calories	34g	37g	N/A
Unsaturated / Saturated Fat ratio	1.2	1.2	N/A
Net carbs	23.2g	0g	N/A
Sugar	4.15g	0g	N/A
Trans fat	0.814g		N/A
Tryptophan	0.206mg	0.278mg	0%
Threonine	0.666mg	1.171mg	0%
Isoleucine	0.716mg	1.157mg	0%
Leucine	1.319mg	2.142mg	0%
Lysine	1.226mg	2.38mg	0%
Methionine	0.37mg	0.672mg	0%
Phenylalanine	0.677mg	0.997mg	0%
Valine	0.823mg	1.242mg	0%
Histidine	0.505mg	0.931mg	0%
Omega-3 - EPA		0.001g	N/A
Omega-3 - DHA		0.001g	N/A
Omega-3 - DPA		0.013g	N/A