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

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What are the main differences between cheese and rib eye steak?

  • Cheese is richer in calcium, phosphorus, and vitamin A, while rib eye steak is higher in vitamin B12, vitamin B6, vitamin B3, iron, and zinc.
  • Cheese's daily need coverage for calcium is 70% higher.
  • Rib eye steak has 50 times less vitamin A than cheese. Cheese has 1242IU of vitamin A, while rib eye steak has 25IU.
  • Rib eye steak is lower in sodium.

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

Infographic

Cheese 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.
Cheese
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +22.7%
Contains more CalciumCalcium +6354.5%
Contains more PhosphorusPhosphorus +199.3%
Contains more PotassiumPotassium +242.1%
Contains more IronIron +1500%
Contains more CopperCopper +166.7%
Contains more ZincZinc +62.4%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +196.3%
~equal in Selenium ~29.7µg

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.
Cheese
6
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 AVitamin A +4025%
Contains more Vitamin EVitamin E +610%
Contains more Vitamin DVitamin D +200%
Contains more Vitamin B2Vitamin B2 +49.1%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +350%
Contains more Vitamin B1Vitamin B1 +144.8%
Contains more Vitamin B3Vitamin B3 +8218.6%
Contains more Vitamin B5Vitamin B5 +30.7%
Contains more Vitamin B6Vitamin B6 +622.7%
Contains more Vitamin B12Vitamin B12 +90.9%
Contains more CholineCholine +195.8%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +52.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +37000%
Contains more WaterWater +47.2%
~equal in Protein ~23.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 more Poly. FatPolyunsaturated fat +38.4%
Contains less Sat. FatSaturated fat -48.7%
Contains more Mono. FatMonounsaturated fat +13.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheese Rib eye steak
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cheese Rib eye steak DV% diff.
Calcium 710mg 11mg 70%
Phosphorus 455mg 152mg 43%
Saturated fat 18.867g 9.684g 42%
Vitamin B12 1.1µg 2.1µg 42%
Vitamin A 330µg 8µg 36%
Vitamin B6 0.066mg 0.477mg 32%
Vitamin B3 0.059mg 4.908mg 30%
Iron 0.14mg 2.24mg 26%
Sodium 653mg 54mg 26%
Zinc 3.64mg 5.91mg 21%
Fats 33.31g 21.81g 18%
Vitamin B2 0.428mg 0.287mg 11%
Choline 16.5mg 48.8mg 6%
Calories 404kcal 291kcal 6%
Cholesterol 99mg 80mg 6%
Copper 0.03mg 0.08mg 6%
Potassium 76mg 260mg 5%
Folate 27µg 6µg 5%
Vitamin E 0.71mg 0.1mg 4%
Vitamin B1 0.029mg 0.071mg 4%
Vitamin B5 0.41mg 0.536mg 3%
Polyunsaturated fat 1.421g 1.027g 3%
Monounsaturated fat 9.246g 10.519g 3%
Vitamin D 24IU 7IU 2%
Protein 22.87g 23.69g 2%
Selenium 28.5µg 29.7µg 2%
Manganese 0.027mg 0.08mg 2%
Vitamin D 0.6µg 0.2µg 2%
Magnesium 27mg 22mg 1%
Vitamin K 2.4µg 1.6µg 1%
Carbs 3.09g 0g 1%
Net carbs 3.09g 0g N/A
Sugar 0.48g 0g N/A
Trans fat 0.917g 1.478g N/A
Tryptophan 0.547mg 0.265mg 0%
Threonine 1.044mg 1.116mg 0%
Isoleucine 1.206mg 1.103mg 0%
Leucine 1.939mg 2.041mg 0%
Lysine 1.025mg 2.269mg 0%
Methionine 0.547mg 0.641mg 0%
Phenylalanine 1.074mg 0.95mg 0%
Valine 1.404mg 1.184mg 0%
Histidine 0.547mg 0.888mg 0%
Omega-3 - EPA 0.01g 0.001g N/A
Omega-3 - DHA 0.001g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0.017g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese Rib eye steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Cheese
48%
Rib eye steak
Minerals Daily Need Coverage Score
79%
Cheese
56%
Rib eye steak

Comparison summary

Which food is lower in Cholesterol?
Rib eye steak
Rib eye steak is lower in Cholesterol (difference - 19mg)
Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 599mg)
Which food is lower in Saturated fat?
Rib eye steak
Rib eye steak is lower in Saturated fat (difference - 9.183g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.