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  6. Crouton vs. Rib eye steak

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

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How are crouton and rib eye steak different?

  • Crouton is higher in vitamin B1, folate, iron, and fiber; however, rib eye steak is richer in vitamin B12, zinc, and vitamin B6.
  • Daily need coverage for vitamin B12 for rib eye steak is 88% higher.
  • Rib eye steak has less sodium.
  • Rib eye steak has a lower glycemic index (0) than crouton (72).

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

Infographic

Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
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 +40.9%
Contains more CalciumCalcium +590.9%
Contains more IronIron +82.1%
Contains more CopperCopper +103.8%
Contains more ManganeseManganese +525%
Contains more SeleniumSelenium +26.3%
Contains more PotassiumPotassium +109.7%
Contains more ZincZinc +564%
Contains more PhosphorusPhosphorus +32.2%
Contains less SodiumSodium -92.3%

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 0% 0% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 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 B1Vitamin B1 +777.5%
Contains more FolateFolate +2100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +24.9%
Contains more Vitamin B6Vitamin B6 +1734.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.287mg
~equal in Vitamin B3 ~4.908mg

All nutrients comparison - raw data values

Nutrient Crouton Rib eye steak DV% diff.
Vitamin B12 0µg 2.1µg 88%
Vitamin B1 0.623mg 0.071mg 46%
Zinc 0.89mg 5.91mg 46%
Saturated fat 1.51g 9.684g 37%
Vitamin B6 0.026mg 0.477mg 35%
Folate 132µg 6µg 32%
Sodium 698mg 54mg 28%
Cholesterol 0mg 80mg 27%
Carbs 73.5g 0g 25%
Protein 11.9g 23.69g 24%
Iron 4.08mg 2.24mg 23%
Fats 6.6g 21.81g 23%
Fiber 5.1g 0g 20%
Monounsaturated fat 3.059g 10.519g 19%
Manganese 0.5mg 0.08mg 18%
Selenium 37.5µg 29.7µg 14%
Choline 48.8mg 9%
Copper 0.163mg 0.08mg 9%
Calcium 76mg 11mg 7%
Calories 407kcal 291kcal 6%
Phosphorus 115mg 152mg 5%
Potassium 124mg 260mg 4%
Vitamin B3 5.439mg 4.908mg 3%
Vitamin B5 0.429mg 0.536mg 2%
Magnesium 31mg 22mg 2%
Polyunsaturated fat 1.273g 1.027g 2%
Vitamin D 0.2µg 1%
Vitamin E 0.1mg 1%
Vitamin B2 0.272mg 0.287mg 1%
Vitamin A 0µg 8µg 1%
Vitamin K 1.6µg 1%
Vitamin D 7IU 1%
Net carbs 68.4g 0g N/A
Trans fat 1.478g N/A
Tryptophan 0.14mg 0.265mg 0%
Threonine 0.337mg 1.116mg 0%
Isoleucine 0.456mg 1.103mg 0%
Leucine 0.832mg 2.041mg 0%
Lysine 0.278mg 2.269mg 0%
Methionine 0.211mg 0.641mg 0%
Phenylalanine 0.586mg 0.95mg 0%
Valine 0.514mg 1.184mg 0%
Histidine 0.255mg 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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 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 OtherOther +24900%
Contains more ProteinProtein +99.1%
Contains more FatsFats +230.5%
Contains more WaterWater +890.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 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 -84.4%
Contains more Poly. FatPolyunsaturated fat +24%
Contains more Mono. FatMonounsaturated fat +243.9%

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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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.