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Bagel vs. Rib eye steak — In-Depth Nutrition Comparison

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A recap on differences between bagel and rib eye steak

  • Bagel is higher in manganese, vitamin B1, folate, and fiber, yet rib eye steak is higher in vitamin B12, zinc, and vitamin B6.
  • Rib eye steak covers your daily vitamin B12 needs 88% more than bagel.
  • The amount of sodium in rib eye steak is lower.
  • The glycemic index of rib eye steak is lower.

Food varieties used in this article are Bagels, wheat and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Bagel vs Rib eye steak infographic
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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.
Bagel
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 15% 104% 58% 30% 61% 57% 187% 157%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +131.8%
Contains more CalciumCalcium +81.8%
Contains more IronIron +23.2%
Contains more CopperCopper +118.8%
Contains more ManganeseManganese +1687.5%
Contains more PotassiumPotassium +57.6%
Contains more ZincZinc +437.3%
Contains less SodiumSodium -87.7%
~equal in Phosphorus ~152mg
~equal in Selenium ~29.7µg

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.
Bagel
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 6.4% 0% 101% 48% 63% 23% 34% 0% 3.8% 57% 5.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin EVitamin E +220%
Contains more Vitamin B1Vitamin B1 +467.6%
Contains more FolateFolate +1166.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +37.3%
Contains more Vitamin B3Vitamin B3 +45.6%
Contains more Vitamin B5Vitamin B5 +42.9%
Contains more Vitamin B6Vitamin B6 +224.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +398%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~1.6µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bagel
2
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +18200%
Contains more ProteinProtein +132.3%
Contains more FatsFats +1325.5%
Contains more WaterWater +45.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bagel
1
24% 76%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.936 g
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +3527.2%
~equal in Polyunsaturated fat ~1.027g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bagel Rib eye steak
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bagel Rib eye steak DV% diff.
Vitamin B12 0µg 2.1µg 88%
Manganese 1.43mg 0.08mg 59%
Saturated fat 0g 9.684g 44%
Zinc 1.1mg 5.91mg 44%
Fats 1.53g 21.81g 31%
Vitamin B1 0.403mg 0.071mg 28%
Protein 10.2g 23.69g 27%
Cholesterol 0mg 80mg 27%
Monounsaturated fat 0.29g 10.519g 26%
Vitamin B6 0.147mg 0.477mg 25%
Folate 76µg 6µg 18%
Sodium 439mg 54mg 17%
Fiber 4.1g 0g 16%
Carbs 48.89g 0g 16%
Copper 0.175mg 0.08mg 11%
Vitamin B3 3.37mg 4.908mg 10%
Magnesium 51mg 22mg 7%
Choline 9.8mg 48.8mg 7%
Iron 2.76mg 2.24mg 7%
Vitamin B2 0.209mg 0.287mg 6%
Potassium 165mg 260mg 3%
Vitamin B5 0.375mg 0.536mg 3%
Calories 250kcal 291kcal 2%
Selenium 28.7µg 29.7µg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.32mg 0.1mg 1%
Vitamin A 0µg 8µg 1%
Phosphorus 142mg 152mg 1%
Calcium 20mg 11mg 1%
Vitamin D 0IU 7IU 1%
Polyunsaturated fat 0.936g 1.027g 1%
Net carbs 44.79g 0g N/A
Sugar 6.12g 0g N/A
Vitamin K 1.5µg 1.6µg 0%
Trans fat 0g 1.478g N/A
Tryptophan 0.265mg 0%
Threonine 1.116mg 0%
Isoleucine 1.103mg 0%
Leucine 2.041mg 0%
Lysine 2.269mg 0%
Methionine 0.641mg 0%
Phenylalanine 0.95mg 0%
Valine 1.184mg 0%
Histidine 0.888mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0g 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bagel Rib eye steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
26%
Bagel
48%
Rib eye steak
Minerals Daily Need Coverage Score
71%
Bagel
56%
Rib eye steak

Comparison summary

Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 6.12g)
Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 385mg)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 69)
Which food is richer in vitamins?
Rib eye steak
Rib eye steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Bagel
Bagel is lower in Cholesterol (difference - 80mg)
Which food is lower in Saturated fat?
Bagel
Bagel is lower in Saturated fat (difference - 9.684g)
Which food is cheaper?
Bagel
Bagel is cheaper (difference - $2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bagel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167533/nutrients
  2. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.