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Beef ribs vs. Steak — In-Depth Nutrition Comparison

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Summary of differences between Beef ribs and Steak

  • Beef ribs have more Vitamin B12, and Monounsaturated Fat, however, Steak is higher in Vitamin B6, Selenium, Vitamin B3, Vitamin B2, and Zinc.
  • Steak covers your daily need of Vitamin B6 21% more than Beef ribs.

These are the specific foods used in this comparison Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 0" fat, choice, cooked, roasted and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Beef ribs vs Steak infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 26% 87% 29% 157% 74% 8.3% 1.7% 116%
Steak
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +15%
Contains more CalciumCalcium +20%
Contains more ZincZinc +10.1%
Contains more SeleniumSelenium +50%
~equal in Potassium ~279mg
~equal in Iron ~2.4mg
~equal in Copper ~0.085mg
~equal in Phosphorus ~163mg
~equal in Sodium ~58mg

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.
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% 0% 0% 18% 44% 68% 22% 53% 291% 0% 5.3% 0%
Steak
6
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% 1.5% 0% 3% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +16.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +58.4%
Contains more Vitamin B3Vitamin B3 +41.5%
Contains more Vitamin B6Vitamin B6 +117.4%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin B1 ~0.074mg
~equal in Vitamin B12 ~2.2µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 30% 46%
Protein: 22.8 g
Fats: 30.49 g
Carbs: 0 g
Water: 46.1 g
Other: 0.61 g
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more FatsFats +60.3%
Contains more OtherOther +13%
Contains more WaterWater +20.6%
~equal in Protein ~24.85g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
47% 49% 4%
Saturated Fat: Sat. Fat 12.29 g
Monounsaturated Fat: Mono. Fat 13.04 g
Polyunsaturated fat: Poly. Fat 1.05 g
Steak
1
46% 50% 5%
Saturated Fat: Sat. Fat 8.443 g
Monounsaturated Fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains more Mono. FatMonounsaturated Fat +42.2%
Contains more Poly. FatPolyunsaturated fat +17.2%
Contains less Sat. FatSaturated Fat -31.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef ribs Steak
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Beef ribs Steak Opinion
Calories 372kcal 271kcal Beef ribs
Protein 22.8g 24.85g Steak
Fats 30.49g 19.02g Beef ribs
Cholesterol 85mg 78mg Steak
Vitamin D 6IU Steak
Magnesium 20mg 23mg Steak
Calcium 10mg 12mg Steak
Potassium 290mg 279mg Beef ribs
Iron 2.33mg 2.4mg Steak
Copper 0.088mg 0.085mg Beef ribs
Zinc 5.76mg 6.34mg Steak
Phosphorus 172mg 163mg Beef ribs
Sodium 64mg 58mg Steak
Vitamin A 0IU 25IU Steak
Vitamin A 0µg 7µg Steak
Vitamin D 0.1µg Steak
Manganese 0.013mg Beef ribs
Selenium 21.2µg 31.8µg Steak
Vitamin B1 0.07mg 0.074mg Steak
Vitamin B2 0.19mg 0.301mg Steak
Vitamin B3 3.64mg 5.149mg Steak
Vitamin B5 0.37mg Beef ribs
Vitamin B6 0.23mg 0.5mg Steak
Vitamin B12 2.33µg 2.2µg Beef ribs
Vitamin K 1.6µg Steak
Folate 7µg 6µg Beef ribs
Saturated Fat 12.29g 8.443g Steak
Monounsaturated Fat 13.04g 9.171g Beef ribs
Polyunsaturated fat 1.05g 0.896g Beef ribs
Tryptophan 0.255mg 0.278mg Steak
Threonine 0.996mg 1.171mg Steak
Isoleucine 1.025mg 1.157mg Steak
Leucine 1.802mg 2.142mg Steak
Lysine 1.897mg 2.38mg Steak
Methionine 0.584mg 0.672mg Steak
Phenylalanine 0.89mg 0.997mg Steak
Valine 1.109mg 1.242mg Steak
Histidine 0.781mg 0.931mg Steak
Omega-3 - EPA 0.001g Steak
Omega-3 - DHA 0.001g Steak
Omega-3 - DPA 0.013g Steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef ribs Steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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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
39%
Beef ribs
45%
Steak
Minerals Daily Need Coverage Score
52%
Beef ribs
59%
Steak

Comparison summary

Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Steak
Steak is lower in Saturated Fat (difference - 3.847g)
Which food is richer in vitamins?
Steak
Steak is relatively richer in vitamins
Which food is lower in Sugar?
Beef ribs
Beef ribs is lower in Sugar (difference - 0g)
Which food is cheaper?
Beef ribs
Beef ribs is cheaper (difference - $2.4)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Beef ribs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170619/nutrients
  2. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.