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  6. Brussels sprouts vs. Rib eye steak

Brussels sprouts vs. Rib eye steak — In-Depth Nutrition Comparison

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A recap on differences between Brussels sprouts and rib eye steak

  • Brussels sprouts are higher in vitamin K, vitamin C, and fiber, yet rib eye steak is higher in vitamin B12, selenium, zinc, vitamin B3, and vitamin B6.
  • Brussels sprouts cover your daily vitamin K needs 146% more than rib eye steak.
  • The amount of saturated fat in Brussels sprouts is lower.

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

Infographic

Brussels sprouts vs Rib eye 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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
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 +281.8%
Contains more PotassiumPotassium +49.6%
Contains less SodiumSodium -53.7%
Contains more ManganeseManganese +321.3%
Contains more IronIron +60%
Contains more CopperCopper +14.3%
Contains more ZincZinc +1307.1%
Contains more PhosphorusPhosphorus +120.3%
Contains more SeleniumSelenium +1756.3%
~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.
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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
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 AVitamin A +375%
Contains more Vitamin EVitamin E +780%
Contains more Vitamin B1Vitamin B1 +95.8%
Contains more Vitamin KVitamin K +10962.5%
Contains more FolateFolate +916.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +218.9%
Contains more Vitamin B3Vitamin B3 +558.8%
Contains more Vitamin B5Vitamin B5 +73.5%
Contains more Vitamin B6Vitamin B6 +117.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +155.5%

All nutrients comparison - raw data values

Nutrient Brussels sprouts Rib eye steak DV% diff.
Polyunsaturated fat 153g 1.027g 1013%
Vitamin K 177µg 1.6µg 146%
Vitamin C 85mg 0mg 94%
Vitamin B12 0µg 2.1µg 88%
Selenium 1.6µg 29.7µg 51%
Zinc 0.42mg 5.91mg 50%
Saturated fat 0.062g 9.684g 44%
Protein 3.38g 23.69g 41%
Fats 0.3g 21.81g 33%
Cholesterol 0mg 80mg 27%
Monounsaturated fat 0.023g 10.519g 26%
Vitamin B3 0.745mg 4.908mg 26%
Vitamin B6 0.219mg 0.477mg 20%
Vitamin B2 0.09mg 0.287mg 15%
Fiber 3.8g 0g 15%
Folate 61µg 6µg 14%
Phosphorus 69mg 152mg 12%
Calories 43kcal 291kcal 12%
Iron 1.4mg 2.24mg 11%
Manganese 0.337mg 0.08mg 11%
Vitamin B1 0.139mg 0.071mg 6%
Choline 19.1mg 48.8mg 5%
Vitamin B5 0.309mg 0.536mg 5%
Vitamin E 0.88mg 0.1mg 5%
Potassium 389mg 260mg 4%
Vitamin A 38µg 8µg 3%
Calcium 42mg 11mg 3%
Carbs 8.95g 0g 3%
Vitamin D 0µg 0.2µg 1%
Fructose 0.93g 1%
Sodium 25mg 54mg 1%
Copper 0.07mg 0.08mg 1%
Vitamin D 0IU 7IU 1%
Net carbs 5.15g 0g N/A
Magnesium 23mg 22mg 0%
Sugar 2.2g 0g N/A
Trans fat 0g 1.478g N/A
Tryptophan 0.037mg 0.265mg 0%
Threonine 0.12mg 1.116mg 0%
Isoleucine 0.132mg 1.103mg 0%
Leucine 0.152mg 2.041mg 0%
Lysine 0.154mg 2.269mg 0%
Methionine 0.032mg 0.641mg 0%
Phenylalanine 0.098mg 0.95mg 0%
Valine 0.155mg 1.184mg 0%
Histidine 0.076mg 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 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 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 WaterWater +57.8%
Contains more OtherOther +13600%
Contains more ProteinProtein +600.9%
Contains more FatsFats +7170%

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 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 -99.4%
Contains more Poly. FatPolyunsaturated fat +14797.8%
Contains more Mono. FatMonounsaturated fat +45634.8%

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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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.