Arborio rice vs. Rib eye steak — In-Depth Nutrition Comparison

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Significant differences between arborio rice and rib eye steak

Arborio rice has more folate; however, rib eye steak is richer in vitamin B12, zinc, selenium, vitamin B6, vitamin B3, vitamin B2, and phosphorus.
Rib eye steak covers your daily vitamin B12 needs 88% more than arborio rice.
Rib eye steak has 10 times less folate than arborio rice. Arborio rice has 59µg of folate, while rib eye steak has 6µg.
Arborio rice contains less saturated fat.
Arborio rice has a higher glycemic index. The glycemic index of arborio rice is 69, while the glycemic index of rib eye steak is 0.

Specific food types used in this comparison are Rice, white, short-grain, enriched, cooked and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

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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.

Arborio rice

Rib eye steak

Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+346.3%

Contains more MagnesiumMagnesium	+175%
Contains more CalciumCalcium	+1000%
Contains more PotassiumPotassium	+900%
Contains more IronIron	+53.4%
Contains more CopperCopper	+11.1%
Contains more ZincZinc	+1377.5%
Contains more PhosphorusPhosphorus	+360.6%
Contains more SeleniumSelenium	+296%

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.

Arborio rice

Rib eye steak

Contains more Vitamin B1Vitamin B1	+131%
Contains more FolateFolate	+883.3%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+1693.8%
Contains more Vitamin B3Vitamin B3	+228.7%
Contains more Vitamin B5Vitamin B5	+35%
Contains more Vitamin B6Vitamin B6	+708.5%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	2.1µg	88%
Zinc	0.4mg	5.91mg	50%
Saturated fat	0.051g	9.684g	44%
Protein	2.36g	23.69g	43%
Selenium	7.5µg	29.7µg	40%
Fats	0.19g	21.81g	33%
Vitamin B6	0.059mg	0.477mg	32%
Cholesterol	0mg	80mg	27%
Monounsaturated fat	0.058g	10.519g	26%
Vitamin B3	1.493mg	4.908mg	21%
Vitamin B2	0.016mg	0.287mg	21%
Phosphorus	33mg	152mg	17%
Folate	59µg	6µg	13%
Manganese	0.357mg	0.08mg	12%
Carbs	28.73g	0g	10%
Iron	1.46mg	2.24mg	10%
Choline		48.8mg	9%
Vitamin B1	0.164mg	0.071mg	8%
Calories	130kcal	291kcal	8%
Potassium	26mg	260mg	7%
Polyunsaturated fat	0.05g	1.027g	7%
Vitamin B5	0.397mg	0.536mg	3%
Magnesium	8mg	22mg	3%
Sodium	0mg	54mg	2%
Vitamin D	0µg	0.2µg	1%
Vitamin E		0.1mg	1%
Vitamin A	0µg	8µg	1%
Copper	0.072mg	0.08mg	1%
Vitamin K		1.6µg	1%
Calcium	1mg	11mg	1%
Vitamin D	0IU	7IU	1%
Net carbs	28.73g	0g	N/A
Trans fat		1.478g	N/A
Tryptophan	0.027mg	0.265mg	0%
Threonine	0.084mg	1.116mg	0%
Isoleucine	0.102mg	1.103mg	0%
Leucine	0.195mg	2.041mg	0%
Lysine	0.085mg	2.269mg	0%
Methionine	0.056mg	0.641mg	0%
Phenylalanine	0.126mg	0.95mg	0%
Valine	0.144mg	1.184mg	0%
Histidine	0.056mg	0.888mg	0%
Omega-3 - EPA		0.001g	N/A
Omega-3 - DHA		0.001g	N/A
Omega-3 - ALA		0.038g	N/A
Omega-3 - DPA		0.014g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.024g	N/A
Omega-6 - Eicosadienoic acid		0.005g	N/A
Omega-6 - Linoleic acid		0.7g	N/A