Egg white vs. Rib eye steak — In-Depth Nutrition Comparison

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Differences between Egg white and Rib eye steak

Egg white has more Vitamin B2, while Rib eye steak has more Vitamin B12, Zinc, Vitamin B6, Vitamin B3, Iron, Phosphorus, and Selenium.
Rib eye steak's daily need coverage for Vitamin B12 is 84% higher.
Rib eye steak contains 2 times less Vitamin B2 than Egg white. Egg white contains 0.439mg of Vitamin B2, while Rib eye steak contains 0.287mg.

The food types used in this comparison are Egg, white, raw, fresh and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

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.

Egg white

Rib eye steak

Contains more Calcium +57.1%

Contains more Iron +2700%

Contains more Magnesium +100%

Contains more Phosphorus +913.3%

Contains more Potassium +59.5%

Contains less Sodium -67.5%

Contains more Zinc +19600%

Contains more Copper +247.8%

Contains more Manganese +627.3%

Contains more Selenium +48.5%

Egg white

Rib eye steak

Contains more Calcium +57.1%

Contains more Iron +2700%

Contains more Magnesium +100%

Contains more Phosphorus +913.3%

Contains more Potassium +59.5%

Contains less Sodium -67.5%

Contains more Zinc +19600%

Contains more Copper +247.8%

Contains more Manganese +627.3%

Contains more Selenium +48.5%

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.

Egg white

Rib eye steak

Contains more Vitamin B2 +53%

Contains more Vitamin A +∞%

Contains more Vitamin E +∞%

Contains more Vitamin D +∞%

Contains more Vitamin B1 +1675%

Contains more Vitamin B3 +4574.3%

Contains more Vitamin B5 +182.1%

Contains more Vitamin B6 +9440%

Contains more Folate +50%

Contains more Vitamin B12 +2233.3%

Contains more Vitamin K +∞%

Egg white

Rib eye steak

Contains more Vitamin B2 +53%

Contains more Vitamin A +∞%

Contains more Vitamin E +∞%

Contains more Vitamin D +∞%

Contains more Vitamin B1 +1675%

Contains more Vitamin B3 +4574.3%

Contains more Vitamin B5 +182.1%

Contains more Vitamin B6 +9440%

Contains more Folate +50%

Contains more Vitamin B12 +2233.3%

Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Egg white

Rib eye steak

Contains more Carbs +∞%

Contains more Water +60.7%

Contains more Other +6200%

Contains more Protein +117.3%

Contains more Fats +12729.4%

Egg white

Protein: 10.9 g

Fats: 0.17 g

Carbs: 0.73 g

Water: 87.57 g

Other: 0.63 g

Rib eye steak

Protein: 23.69 g

Fats: 21.81 g

Carbs: 0 g

Water: 54.49 g

Other: 0.01 g

Contains more Carbs +∞%

Contains more Water +60.7%

Contains more Other +6200%

Contains more Protein +117.3%

Contains more Fats +12729.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sugar
Lower in Sodium
Rich in minerals
Rich in vitamins
Lower in Cholesterol
Lower in Saturated Fat
Lower in price
Lower in Glycemic Index	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	0.73g	0g
Protein	10.9g	23.69g
Fats	0.17g	21.81g
Carbs	0.73g	0g
Calories	52kcal	291kcal
Fructose	0.07g
Sugar	0.71g	0g
Calcium	7mg	11mg
Iron	0.08mg	2.24mg
Magnesium	11mg	22mg
Phosphorus	15mg	152mg
Potassium	163mg	260mg
Sodium	166mg	54mg
Zinc	0.03mg	5.91mg
Copper	0.023mg	0.08mg
Manganese	0.011mg	0.08mg
Selenium	20µg	29.7µg
Vitamin A	0IU	25IU
Vitamin A RAE	0µg	8µg
Vitamin E	0mg	0.1mg
Vitamin D	0IU	7IU
Vitamin D	0µg	0.2µg
Vitamin B1	0.004mg	0.071mg
Vitamin B2	0.439mg	0.287mg
Vitamin B3	0.105mg	4.908mg
Vitamin B5	0.19mg	0.536mg
Vitamin B6	0.005mg	0.477mg
Folate	4µg	6µg
Vitamin B12	0.09µg	2.1µg
Vitamin K	0µg	1.6µg
Tryptophan	0.125mg	0.265mg
Threonine	0.449mg	1.116mg
Isoleucine	0.661mg	1.103mg
Leucine	1.016mg	2.041mg
Lysine	0.806mg	2.269mg
Methionine	0.399mg	0.641mg
Phenylalanine	0.686mg	0.95mg
Valine	0.809mg	1.184mg
Histidine	0.29mg	0.888mg
Cholesterol	0mg	80mg
Trans Fat		1.478g
Saturated Fat	0g	9.684g
Omega-3 - DHA	0g	0.001g
Omega-3 - EPA	0g	0.001g
Omega-3 - DPA	0g	0.014g
Monounsaturated Fat	0g	10.519g
Polyunsaturated fat	0g	1.027g
Omega-6 - Eicosadienoic acid		0.005g
Omega-6 - Linoleic acid		0.7g
Omega-3 - ALA		0.038g
Omega-6 - Dihomo-gamma-linoleic acid		0.024g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet	Equal

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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

11%

50%

Minerals Daily Need Coverage Score

17%

56%

Comparison summary

Which food is lower in Sugar?

Rib eye steak is lower in Sugar (difference - 0.71g)

Which food contains less Sodium?

Rib eye steak contains less Sodium (difference - 112mg)

Which food is richer in minerals?

Rib eye steak is relatively richer in minerals

Which food is richer in vitamins?

Rib eye steak is relatively richer in vitamins

Which food is lower in Cholesterol?

Egg white is lower in Cholesterol (difference - 80mg)

Which food is lower in Saturated Fat?

Egg white is lower in Saturated Fat (difference - 9.684g)

Which food is cheaper?

Egg white is cheaper (difference - $1)

Which food is lower in glycemic index?

The foods have equal glycemic indexes (0)

Egg white vs. Rib eye steak — In-Depth Nutrition Comparison

Differences between Egg white and Rib eye steak

Infographic

Mineral Comparison

Vitamin Comparison

Macronutrient Comparison

Comparison summary table

All nutrients comparison - raw data values

Which food is preferable for your diet?

People also compare

Vitamins & Minerals Daily Need Coverage Score

Comparison summary

References