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  6. Wheat Bread vs. Rib eye steak

Wheat Bread vs. Rib eye steak — In-Depth Nutrition Comparison

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Important differences between wheat Bread and rib eye steak

  • Wheat Bread has more manganese, vitamin B1, iron, and folate; however, rib eye steak has more vitamin B12, zinc, and vitamin B6.
  • Rib eye steak's daily need coverage for vitamin B12 is 88% more.
  • Wheat Bread has 17 times more manganese than rib eye steak. Wheat Bread has 1.377mg of manganese, while rib eye steak has 0.08mg.
  • Rib eye steak is lower in sodium.
  • Wheat Bread has a higher glycemic index than rib eye steak.

The food varieties used in the comparison are Bread, wheat, toasted and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Wheat Bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 +168.2%
Contains more CalciumCalcium +1400%
Contains more IronIron +82.6%
Contains more CopperCopper +147.5%
Contains more PhosphorusPhosphorus +23.7%
Contains more ManganeseManganese +1621.3%
Contains more SeleniumSelenium +12.5%
Contains more PotassiumPotassium +16.6%
Contains more ZincZinc +302%
Contains less SodiumSodium -91%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin B1Vitamin B1 +518.3%
Contains more Vitamin B2Vitamin B2 +33.1%
Contains more Vitamin B3Vitamin B3 +27.3%
Contains more Vitamin KVitamin K +256.3%
Contains more FolateFolate +1333.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +17.5%
Contains more Vitamin B6Vitamin B6 +211.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +120.8%

All nutrients comparison - raw data values

Nutrient Wheat Bread Rib eye steak DV% diff.
Vitamin B12 0µg 2.1µg 88%
Manganese 1.377mg 0.08mg 56%
Zinc 1.47mg 5.91mg 40%
Saturated fat 0.989g 9.684g 40%
Vitamin B1 0.439mg 0.071mg 31%
Fats 4.27g 21.81g 27%
Cholesterol 0mg 80mg 27%
Vitamin B6 0.153mg 0.477mg 25%
Sodium 601mg 54mg 24%
Monounsaturated fat 1.019g 10.519g 24%
Iron 4.09mg 2.24mg 23%
Protein 12.96g 23.69g 21%
Folate 86µg 6µg 20%
Fiber 4.7g 0g 19%
Carbs 55.77g 0g 19%
Calcium 165mg 11mg 15%
Copper 0.198mg 0.08mg 13%
Magnesium 59mg 22mg 9%
Vitamin B3 6.25mg 4.908mg 8%
Selenium 33.4µg 29.7µg 7%
Vitamin B2 0.382mg 0.287mg 7%
Phosphorus 188mg 152mg 5%
Choline 22.1mg 48.8mg 5%
Polyunsaturated fat 1.72g 1.027g 5%
Vitamin K 5.7µg 1.6µg 3%
Vitamin B5 0.456mg 0.536mg 2%
Calories 313kcal 291kcal 1%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.24mg 0.1mg 1%
Vitamin A 0µg 8µg 1%
Potassium 223mg 260mg 1%
Vitamin D 0IU 7IU 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 0g N/A
Sugar 6.42g 0g N/A
Trans fat 1.478g N/A
Tryptophan 0.092mg 0.265mg 0%
Threonine 0.299mg 1.116mg 0%
Isoleucine 0.258mg 1.103mg 0%
Leucine 0.461mg 2.041mg 0%
Lysine 0.215mg 2.269mg 0%
Methionine 0.105mg 0.641mg 0%
Phenylalanine 0.315mg 0.95mg 0%
Valine 0.31mg 1.184mg 0%
Histidine 0.15mg 0.888mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.161g 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 +27600%
Contains more ProteinProtein +82.8%
Contains more FatsFats +410.8%
Contains more WaterWater +124.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 -89.8%
Contains more Poly. FatPolyunsaturated fat +67.5%
Contains more Mono. FatMonounsaturated fat +932.3%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.