First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Steak | Lentils |
| Nutrient | steak | lentils |
| Protein | 39g | 16g |
| Carbohydrate | 0g | 34g |
| Fiber | 0g | 14g |
| Fat | 5g | 1g |
| Monounsat. Fat | 2g | 1g |
| Polyunsat. Fat | 0g | 0g |
| Saturated Fat | 2g | 0g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | steak | lentils |
| Choline | 26% | 14% |
| Vitamin A | 0% | 0% |
| Vitamin C | 0% | 4% |
| Vitamin E | 3% | 2% |
| Vitamin K | 2% | 4% |
Steak are a good source of Pantothenic Acid. Steak are a great source of Niacin, Zinc, Phosphorus, Iron. Steak are an excellent source of Vitamin B12, Vitamin B6. Lentils are a good source of Thiamin, Pantothenic Acid, Vitamin B6, Zinc. Lentils are a great source of Phosphorus, Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | steak | lentils |
| Vitamin B1 | 9% | 30% |
| Vitamin B2 | 19% | 12% |
| Vitamin B3 | 96% | 16% |
| Vitamin B5 | 23% | 22% |
| Vitamin B6 | 101% | 28% |
| Vitamin B12 | 109% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | steak | lentils |
| Sodium | 6% | 28% |
| Potasium | 17% | 18% |
| Calcium | 3% | 7% |
| Magnesium | 11% | 18% |
| Phosphorus | 62% | 54% |
| Iron | 53% | 97% |
| Manganese | 1% | 38% |
| Selenium | 80% | 11% |
| Copper | 12% | 44% |
| Zinc | 66% | 24% |