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  6. English muffin vs. Rib eye steak

English muffin vs. Rib eye steak — In-Depth Nutrition Comparison

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What are the main differences between English muffins and rib eye steak?

  • English muffins are richer in manganese and fiber, while rib eye steak is higher in vitamin B12, zinc, vitamin B6, vitamin B3, and iron.
  • Rib eye steak's daily need coverage for vitamin B12 is 86% higher.
  • Rib eye steak is lower in sodium.
  • English muffins have a higher glycemic index (77) than rib eye steak (0).

We used English muffins, plain, unenriched, without calcium propionate (includes sourdough) 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

English muffin 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
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 CalciumCalcium +372.7%
Contains more CopperCopper +61.3%
Contains more ManganeseManganese +346.3%
Contains more PotassiumPotassium +98.5%
Contains more IronIron +151.7%
Contains more ZincZinc +744.3%
Contains more PhosphorusPhosphorus +14.3%
Contains less SodiumSodium -88.4%
~equal in Magnesium ~22mg

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 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 B1Vitamin B1 +154.9%
Contains more FolateFolate +516.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +86.4%
Contains more Vitamin B3Vitamin B3 +213.4%
Contains more Vitamin B5Vitamin B5 +20.2%
Contains more Vitamin B6Vitamin B6 +1009.3%
Contains more Vitamin B12Vitamin B12 +5150%

All nutrients comparison - raw data values

Nutrient English muffin Rib eye steak DV% diff.
Vitamin B12 0.04µg 2.1µg 86%
Selenium 29.7µg 54%
Zinc 0.7mg 5.91mg 47%
Saturated fat 0.259g 9.684g 43%
Vitamin B6 0.043mg 0.477mg 33%
Protein 7.7g 23.69g 32%
Fats 1.8g 21.81g 31%
Cholesterol 0mg 80mg 27%
Monounsaturated fat 0.302g 10.519g 26%
Vitamin B3 1.566mg 4.908mg 21%
Sodium 464mg 54mg 18%
Iron 0.89mg 2.24mg 17%
Carbs 46g 0g 15%
Manganese 0.357mg 0.08mg 12%
Fiber 2.7g 0g 11%
Vitamin B2 0.154mg 0.287mg 10%
Vitamin B1 0.181mg 0.071mg 9%
Choline 48.8mg 9%
Folate 37µg 6µg 8%
Copper 0.129mg 0.08mg 5%
Potassium 131mg 260mg 4%
Calcium 52mg 11mg 4%
Phosphorus 133mg 152mg 3%
Calories 235kcal 291kcal 3%
Vitamin B5 0.446mg 0.536mg 2%
Vitamin D 0.2µg 1%
Vitamin E 0.1mg 1%
Vitamin A 0µg 8µg 1%
Vitamin K 1.6µg 1%
Vitamin D 7IU 1%
Polyunsaturated fat 0.888g 1.027g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 43.3g 0g N/A
Magnesium 21mg 22mg 0%
Trans fat 1.478g N/A
Tryptophan 0.092mg 0.265mg 0%
Threonine 0.242mg 1.116mg 0%
Isoleucine 0.315mg 1.103mg 0%
Leucine 0.553mg 2.041mg 0%
Lysine 0.241mg 2.269mg 0%
Methionine 0.139mg 0.641mg 0%
Phenylalanine 0.379mg 0.95mg 0%
Valine 0.353mg 1.184mg 0%
Histidine 0.17mg 0.888mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 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
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 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 +23900%
Contains more ProteinProtein +207.7%
Contains more FatsFats +1111.7%
Contains more WaterWater +29.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 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 -97.3%
Contains more Mono. FatMonounsaturated fat +3383.1%
Contains more Poly. FatPolyunsaturated fat +15.7%

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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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.