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

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What are the differences between broccoli and rib eye steak?

Broccoli is higher in vitamin C and vitamin K, yet rib eye steak is higher in vitamin B12, zinc, selenium, vitamin B3, vitamin B6, and iron.
Broccoli's daily need coverage for vitamin C is 99% more.
Broccoli has 64 times more vitamin K than rib eye steak. While broccoli has 101.6µg of vitamin K, rib eye steak has only 1.6µg.
The amount of saturated fat in broccoli is lower.
The glycemic index of rib eye steak is lower.

We used Broccoli, raw and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled types in this article.

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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.

Broccoli

Rib eye steak

Contains more CalciumCalcium	+327.3%
Contains more PotassiumPotassium	+21.5%
Contains less SodiumSodium	-38.9%
Contains more ManganeseManganese	+162.5%

Contains more IronIron	+206.8%
Contains more CopperCopper	+63.3%
Contains more ZincZinc	+1341.5%
Contains more PhosphorusPhosphorus	+130.3%
Contains more SeleniumSelenium	+1088%

~equal in Magnesium ~22mg

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.

Broccoli

Rib eye steak

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+287.5%
Contains more Vitamin EVitamin E	+680%
Contains more Vitamin KVitamin K	+6250%
Contains more FolateFolate	+950%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+145.3%
Contains more Vitamin B3Vitamin B3	+668.1%
Contains more Vitamin B6Vitamin B6	+172.6%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+161%

~equal in Vitamin B1 ~0.071mg

~equal in Vitamin B5 ~0.536mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	89.2mg	0mg	99%
Vitamin B12	0µg	2.1µg	88%
Vitamin K	101.6µg	1.6µg	83%
Zinc	0.41mg	5.91mg	50%
Selenium	2.5µg	29.7µg	49%
Saturated fat	0.039g	9.684g	44%
Protein	2.82g	23.69g	42%
Fats	0.37g	21.81g	33%
Vitamin B3	0.639mg	4.908mg	27%
Cholesterol	0mg	80mg	27%
Monounsaturated fat	0.011g	10.519g	26%
Vitamin B6	0.175mg	0.477mg	23%
Iron	0.73mg	2.24mg	19%
Folate	63µg	6µg	14%
Vitamin B2	0.117mg	0.287mg	13%
Calories	34kcal	291kcal	13%
Phosphorus	66mg	152mg	12%
Fiber	2.6g	0g	10%
Polyunsaturated fat	0.038g	1.027g	7%
Manganese	0.21mg	0.08mg	6%
Choline	18.7mg	48.8mg	5%
Vitamin E	0.78mg	0.1mg	5%
Calcium	47mg	11mg	4%
Vitamin A	31µg	8µg	3%
Copper	0.049mg	0.08mg	3%
Potassium	316mg	260mg	2%
Carbs	6.64g	0g	2%
Fructose	0.68g		1%
Vitamin B5	0.573mg	0.536mg	1%
Vitamin D	0IU	7IU	1%
Sodium	33mg	54mg	1%
Vitamin D	0µg	0.2µg	1%
Net carbs	4.04g	0g	N/A
Magnesium	21mg	22mg	0%
Sugar	1.7g	0g	N/A
Vitamin B1	0.071mg	0.071mg	0%
Trans fat	0g	1.478g	N/A
Tryptophan	0.033mg	0.265mg	0%
Threonine	0.088mg	1.116mg	0%
Isoleucine	0.079mg	1.103mg	0%
Leucine	0.129mg	2.041mg	0%
Lysine	0.135mg	2.269mg	0%
Methionine	0.038mg	0.641mg	0%
Phenylalanine	0.117mg	0.95mg	0%
Valine	0.125mg	1.184mg	0%
Histidine	0.059mg	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