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 | Romaine lettuce |
| Nutrient | steak | romaine lettuce |
| Protein | 39g | 14g |
| Carbohydrate | 0g | 39g |
| Fiber | 0g | 25g |
| Fat | 5g | 4g |
| Monounsat. Fat | 2g | 4g |
| Polyunsat. Fat | 0g | 2g |
| 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 | romaine lettuce |
| Choline | 26% | 28% |
| Vitamin A | 0% | 821% |
| Vitamin C | 0% | 376% |
| Vitamin E | 3% | 13% |
| Vitamin K | 2% | 1507% |
Romaine lettuce have significantly more Vitamins A, E, C, K than steak. 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. Romaine lettuce are a good source of Niacin, Pantothenic Acid, Zinc. Romaine lettuce are a great source of Thiamin, Riboflavin, Vitamin B6, Potassium, Magnesium, Calcium, Phosphorus. Romaine lettuce are an excellent source of Vitamin A, Vitamin K, Vitamin C, Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | steak | romaine lettuce |
| Vitamin B1 | 9% | 85% |
| Vitamin B2 | 19% | 72% |
| Vitamin B3 | 96% | 31% |
| Vitamin B5 | 23% | 33% |
| Vitamin B6 | 101% | 79% |
| 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 | romaine lettuce |
| Sodium | 6% | 6% |
| Potasium | 17% | 83% |
| Calcium | 3% | 78% |
| Magnesium | 11% | 47% |
| Phosphorus | 62% | 61% |
| Iron | 53% | 190% |
| Manganese | 1% | 79% |
| Selenium | 80% | 10% |
| Copper | 12% | 56% |
| Zinc | 66% | 29% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
