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

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A recap on the differences between cereal and rib eye steak

Cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, vitamin A, and vitamin C, yet rib eye steak is higher in selenium.
Cereal covers your daily vitamin B1 needs 518% more than rib eye steak.
The amount of sodium in rib eye steak is lower.
The glycemic index of rib eye steak is lower.

Food varieties used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

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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.

Cereal

Rib eye steak

Contains more IronIron	+1420.5%
Contains more CopperCopper	+71.3%
Contains more ZincZinc	+28.6%
Contains more ManganeseManganese	+887.5%

Contains more MagnesiumMagnesium	+15.8%
Contains more PotassiumPotassium	+147.6%
Contains more PhosphorusPhosphorus	+97.4%
Contains less SodiumSodium	-93.2%
Contains more SeleniumSelenium	+371.4%

~equal in Calcium ~11mg

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.

Cereal

Rib eye steak

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+10075%
Contains more Vitamin B1Vitamin B1	+8756.3%
Contains more Vitamin B2Vitamin B2	+1248.4%
Contains more Vitamin B3Vitamin B3	+503.5%
Contains more Vitamin B6Vitamin B6	+1154.9%

Contains more Vitamin EVitamin E	+25%
Contains more Vitamin B5Vitamin B5	+137.2%
Contains more Vitamin KVitamin K	+∞%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	6.288mg	0.071mg	518%
Vitamin B6	5.986mg	0.477mg	424%
Iron	34.06mg	2.24mg	398%
Vitamin B2	3.87mg	0.287mg	276%
Vitamin B3	29.62mg	4.908mg	154%
Vitamin A	814µg	8µg	90%
Vitamin B12		2.1µg	88%
Vitamin C	38.5mg	0mg	43%
Selenium	6.3µg	29.7µg	43%
Saturated fat	0.26g	9.684g	43%
Protein	6.06g	23.69g	35%
Fats	1.08g	21.81g	32%
Sodium	795mg	54mg	32%
Manganese	0.79mg	0.08mg	31%
Carbs	86.85g	0g	29%
Cholesterol		80mg	27%
Monounsaturated fat	0.204g	10.519g	26%
Zinc	7.6mg	5.91mg	15%
Phosphorus	77mg	152mg	11%
Choline		48.8mg	9%
Copper	0.137mg	0.08mg	6%
Fiber	1.4g	0g	6%
Vitamin B5	0.226mg	0.536mg	6%
Potassium	105mg	260mg	5%
Polyunsaturated fat	0.354g	1.027g	4%
Calories	378kcal	291kcal	4%
Folate		6µg	2%
Vitamin D		0.2µg	1%
Vitamin K	0µg	1.6µg	1%
Magnesium	19mg	22mg	1%
Vitamin D		7IU	1%
Net carbs	85.45g	0g	N/A
Calcium	10mg	11mg	0%
Sugar	10.35g	0g	N/A
Vitamin E	0.08mg	0.1mg	0%
Trans fat		1.478g	N/A
Tryptophan	0.066mg	0.265mg	0%
Threonine	0.241mg	1.116mg	0%
Isoleucine	0.26mg	1.103mg	0%
Leucine	0.767mg	2.041mg	0%
Lysine	0.113mg	2.269mg	0%
Methionine	0.13mg	0.641mg	0%
Phenylalanine	0.365mg	0.95mg	0%
Valine	0.344mg	1.184mg	0%
Histidine	0.162mg	0.888mg	0%
Fructose	0.26g		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