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

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The main differences between Beef and Rib eye steak

  • Beef is richer in Vitamin B12, Phosphorus, Vitamin B6, Iron, Vitamin B2, and Vitamin B3, yet Rib eye steak is richer in Zinc, and Selenium.
  • Daily need coverage for Vitamin B12 from Beef is 88% higher.
  • Beef contains 2 times more Phosphorus than Rib eye steak. Beef contains 259mg of Phosphorus, while Rib eye steak contains 152mg.
  • Beef contains less Saturated Fat.

Food types used in this article are Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Beef 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.
Beef
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
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 CalciumCalcium +18.2%
Contains more PotassiumPotassium +35.4%
Contains more IronIron +35.7%
Contains more CopperCopper +21.3%
Contains more PhosphorusPhosphorus +70.4%
Contains more MagnesiumMagnesium +57.1%
Contains more ZincZinc +59.7%
Contains more ManganeseManganese +788.9%
Contains more SeleniumSelenium +16.9%
~equal in Sodium ~54mg

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.
Beef
7
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% 0.36% 5% 3% 19% 92% 108% 29% 154% 526% 4% 5.3% 41%
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% 2% 6% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B2Vitamin B2 +39.4%
Contains more Vitamin B3Vitamin B3 +17.4%
Contains more Vitamin B6Vitamin B6 +40.3%
Contains more Vitamin B12Vitamin B12 +100.5%
Contains more FolateFolate +16.7%
Contains more CholineCholine +54.9%
Contains more Vitamin AVitamin A +316.7%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B5Vitamin B5 +11.4%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.071mg
~equal in Vitamin K ~1.6µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
3
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 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 ProteinProtein +16.3%
Contains more WaterWater +20.6%
Contains more OtherOther +1900%
Contains more FatsFats +233.5%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
1
44% 47% 9%
Saturated Fat: Sat. Fat 2.595 g
Monounsaturated Fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 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 -73.2%
Contains more Mono. FatMonounsaturated Fat +284.7%
Contains more Poly. FatPolyunsaturated fat +93%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beef Rib eye steak Opinion
Calories 169kcal 291kcal Rib eye steak
Protein 27.55g 23.69g Beef
Fats 6.54g 21.81g Rib eye steak
Cholesterol 85mg 80mg Rib eye steak
Vitamin D 3IU 7IU Rib eye steak
Magnesium 14mg 22mg Rib eye steak
Calcium 13mg 11mg Beef
Potassium 352mg 260mg Beef
Iron 3.04mg 2.24mg Beef
Copper 0.097mg 0.08mg Beef
Zinc 3.7mg 5.91mg Rib eye steak
Phosphorus 259mg 152mg Beef
Sodium 54mg 54mg
Vitamin A 6IU 25IU Rib eye steak
Vitamin A 2µg 8µg Rib eye steak
Vitamin E 0.25mg 0.1mg Beef
Vitamin D 0.1µg 0.2µg Rib eye steak
Manganese 0.009mg 0.08mg Rib eye steak
Selenium 25.4µg 29.7µg Rib eye steak
Vitamin B1 0.074mg 0.071mg Beef
Vitamin B2 0.4mg 0.287mg Beef
Vitamin B3 5.76mg 4.908mg Beef
Vitamin B5 0.481mg 0.536mg Rib eye steak
Vitamin B6 0.669mg 0.477mg Beef
Vitamin B12 4.21µg 2.1µg Beef
Vitamin K 1.6µg 1.6µg
Folate 7µg 6µg Beef
Trans Fat 0.375g 1.478g Beef
Choline 75.6mg 48.8mg Beef
Saturated Fat 2.595g 9.684g Beef
Monounsaturated Fat 2.734g 10.519g Rib eye steak
Polyunsaturated fat 0.532g 1.027g Rib eye steak
Tryptophan 0.359mg 0.265mg Beef
Threonine 1.534mg 1.116mg Beef
Isoleucine 1.52mg 1.103mg Beef
Leucine 2.833mg 2.041mg Beef
Lysine 3.178mg 2.269mg Beef
Methionine 0.871mg 0.641mg Beef
Phenylalanine 1.299mg 0.95mg Beef
Valine 1.603mg 1.184mg Beef
Histidine 1.244mg 0.888mg Beef
Omega-3 - EPA 0.002g 0.001g Beef
Omega-3 - DHA 0.002g 0.001g Beef
Omega-3 - ALA 0.013g 0.038g Rib eye steak
Omega-3 - DPA 0.011g 0.014g Rib eye steak
Omega-6 - Dihomo-gamma-linoleic acid 0.017g 0.024g Rib eye steak
Omega-6 - Eicosadienoic acid 0.002g 0.005g Rib eye steak
Omega-6 - Linoleic acid 0.349g 0.7g Rib eye steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Rib eye 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
76%
Beef
48%
Rib eye steak
Minerals Daily Need Coverage Score
55%
Beef
56%
Rib eye steak

Comparison summary

Which food is lower in Cholesterol?
Rib eye steak
Rib eye steak is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Beef
Beef is lower in Saturated Fat (difference - 7.089g)
Which food is cheaper?
Beef
Beef is cheaper (difference - $2)
Which food is richer in vitamins?
Beef
Beef is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (54 mg)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.