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  6. Cheese sandwich vs. Rib eye steak

Cheese sandwich vs. Rib eye steak — In-Depth Nutrition Comparison

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Significant differences between cheese sandwich and rib eye steak

  • Cheese sandwich has more manganese, phosphorus, vitamin B1, and calcium; however, rib eye steak is richer in vitamin B12, zinc, and vitamin B6.
  • Rib eye steak covers your daily vitamin B12 needs 83% more than cheese sandwich.
  • Rib eye steak has 19 times less calcium than cheese sandwich. Cheese sandwich has 204mg of calcium, while rib eye steak has 11mg.
  • Rib eye steak contains less sodium.
  • Cheese sandwich has a higher glycemic index. The glycemic index of cheese sandwich is 54, while the glycemic index of rib eye steak is 0.

Specific food types used in this comparison are Crackers, wheat, sandwich, with cheese filling and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
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 +145.5%
Contains more CalciumCalcium +1754.5%
Contains more PotassiumPotassium +17.7%
Contains more IronIron +17%
Contains more CopperCopper +100%
Contains more PhosphorusPhosphorus +151.3%
Contains more ManganeseManganese +1253.8%
Contains more ZincZinc +579.3%
Contains less SodiumSodium -93.6%
Contains more SeleniumSelenium +22.2%

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
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 +162.5%
Contains more Vitamin B1Vitamin B1 +404.2%
Contains more Vitamin B2Vitamin B2 +48.8%
Contains more Vitamin B5Vitamin B5 +16%
Contains more FolateFolate +966.7%
Contains more Vitamin B3Vitamin B3 +54.1%
Contains more Vitamin B6Vitamin B6 +82.8%
Contains more Vitamin B12Vitamin B12 +1650%

All nutrients comparison - raw data values

Nutrient Cheese sandwich Rib eye steak DV% diff.
Vitamin B12 0.12µg 2.1µg 83%
Polyunsaturated fat 9.166g 1.027g 54%
Zinc 0.87mg 5.91mg 46%
Manganese 1.083mg 0.08mg 44%
Sodium 839mg 54mg 34%
Phosphorus 382mg 152mg 33%
Protein 9.8g 23.69g 28%
Saturated fat 4.129g 9.684g 25%
Vitamin B1 0.358mg 0.071mg 24%
Cholesterol 7mg 80mg 24%
Carbs 58.2g 0g 19%
Calcium 204mg 11mg 19%
Vitamin B6 0.261mg 0.477mg 17%
Folate 64µg 6µg 15%
Fiber 3.1g 0g 12%
Vitamin B2 0.427mg 0.287mg 11%
Vitamin B3 3.185mg 4.908mg 11%
Selenium 24.3µg 29.7µg 10%
Calories 497kcal 291kcal 10%
Copper 0.16mg 0.08mg 9%
Choline 48.8mg 9%
Magnesium 54mg 22mg 8%
Iron 2.62mg 2.24mg 5%
Fats 25g 21.81g 5%
Vitamin B5 0.622mg 0.536mg 2%
Vitamin C 1.5mg 0mg 2%
Vitamin D 0.2µg 1%
Vitamin E 0.1mg 1%
Vitamin A 21µg 8µg 1%
Vitamin K 1.6µg 1%
Potassium 306mg 260mg 1%
Vitamin D 7IU 1%
Net carbs 55.1g 0g N/A
Trans fat 1.478g N/A
Monounsaturated fat 10.351g 10.519g 0%
Tryptophan 0.13mg 0.265mg 0%
Threonine 0.298mg 1.116mg 0%
Isoleucine 0.383mg 1.103mg 0%
Leucine 0.698mg 2.041mg 0%
Lysine 0.344mg 2.269mg 0%
Methionine 0.167mg 0.641mg 0%
Phenylalanine 0.472mg 0.95mg 0%
Valine 0.438mg 1.184mg 0%
Histidine 0.219mg 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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 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 FatsFats +14.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +37900%
Contains more ProteinProtein +141.7%
Contains more WaterWater +1602.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 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 -57.4%
Contains more Poly. FatPolyunsaturated fat +792.5%
~equal in Monounsaturated fat ~10.519g

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.