Steak vs. Ground beef — In-Depth Nutrition Comparison

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Important differences between steak and ground beef

Steak has more selenium, vitamin B6, vitamin B2, and vitamin B3; however, ground beef has more vitamin B12.
Steak's daily need coverage for selenium is 23% more.
Steak has 2 times more vitamin B2 than ground beef. Steak has 0.301mg of vitamin B2, while ground beef has 0.171mg.
Ground beef is lower in saturated fat.

The food varieties used in the comparison are Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked.

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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.

Steak

Ground beef

Contains more MagnesiumMagnesium	+35.3%
Contains more PotassiumPotassium	+15.8%
Contains less SodiumSodium	-20.5%
Contains more SeleniumSelenium	+66.5%

Contains more CalciumCalcium

+175%

~equal in Iron ~2.27mg

~equal in Copper ~0.079mg

~equal in Zinc ~5.84mg

~equal in Phosphorus ~166mg

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.

Steak

Ground beef

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+133.3%
Contains more Vitamin B1Vitamin B1	+45.1%
Contains more Vitamin B2Vitamin B2	+76%
Contains more Vitamin B3Vitamin B3	+27.9%
Contains more Vitamin B6Vitamin B6	+60.8%

Contains more Vitamin B12Vitamin B12	+13.2%
Contains more Vitamin KVitamin K	+81.3%
Contains more FolateFolate	+16.7%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	31.8µg	19.1µg	23%
Vitamin B6	0.5mg	0.311mg	15%
Choline		73.2mg	13%
Vitamin B12	2.2µg	2.49µg	12%
Saturated fat	8.443g	6.073g	11%
Vitamin B2	0.301mg	0.171mg	10%
Vitamin B5		0.512mg	10%
Vitamin B3	5.149mg	4.026mg	7%
Fats	19.02g	15.37g	6%
Zinc	6.34mg	5.84mg	5%
Monounsaturated fat	9.171g	7.322g	5%
Cholesterol	78mg	88mg	3%
Polyunsaturated fat	0.896g	0.408g	3%
Calories	271kcal	241kcal	2%
Protein	24.85g	23.87g	2%
Calcium	12mg	33mg	2%
Iron	2.4mg	2.27mg	2%
Vitamin B1	0.074mg	0.051mg	2%
Vitamin D*	6 IU	2 IU	1%
Vitamin D	0.1µg	0µg	1%
Magnesium	23mg	17mg	1%
Potassium	279mg	241mg	1%
Copper	0.085mg	0.079mg	1%
Sodium	58mg	73mg	1%
Vitamin E		0.12mg	1%
Vitamin K	1.6µg	2.9µg	1%
Protein per 100 calories	9.2g	9.9g	N/A
Calories per 10 g protein	109kcal	101kcal	N/A
Weight per 100 calories	37g	41g	N/A
Unsaturated / Saturated Fat ratio	1.2	1.3	N/A
Phosphorus	163mg	166mg	0%
Vitamin A	7µg	3µg	0%
Manganese		0.009mg	0%
Folate	6µg	7µg	0%
Trans fat		1.173g	N/A
Tryptophan	0.278mg	0.121mg	0%
Threonine	1.171mg	0.923mg	0%
Isoleucine	1.157mg	1.055mg	0%
Leucine	2.142mg	1.861mg	0%
Lysine	2.38mg	1.976mg	0%
Methionine	0.672mg	0.614mg	0%
Phenylalanine	0.997mg	0.931mg	0%
Valine	1.242mg	1.172mg	0%
Histidine	0.931mg	0.775mg	0%
Omega-3 - EPA	0.001g	0g	N/A
Omega-3 - DHA	0.001g	0g	N/A
Omega-3 - DPA	0.013g	0g	N/A
Omega-6 - Gamma-linoleic acid		0.008g	N/A