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  6. Filo vs. Rib eye steak

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

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A recap on differences between filo and rib eye steak

  • Filo is higher in vitamin B1, folate, manganese, and iron, yet rib eye steak is higher in vitamin B12, zinc, and vitamin B6.
  • Rib eye steak covers your daily vitamin B12 needs 88% more than filo.
  • Filo contains 15 times more folate than rib eye steak. While filo contains 88µg of folate, rib eye steak contains only 6µg.
  • The amount of sodium in rib eye steak is lower.
  • The glycemic index of rib eye steak is lower.

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

Infographic

Filo 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.
Filo
Filo
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
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 IronIron +43.3%
Contains more CopperCopper +26.3%
Contains more ManganeseManganese +495%
Contains more MagnesiumMagnesium +46.7%
Contains more PotassiumPotassium +251.4%
Contains more ZincZinc +1106.1%
Contains more PhosphorusPhosphorus +102.7%
Contains less SodiumSodium -88.8%
Contains more SeleniumSelenium +27.5%
~equal in Calcium ~11mg

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.
Filo
Filo
4
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% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
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 +662%
Contains more Vitamin B2Vitamin B2 +18.8%
Contains more Vitamin KVitamin K +56.3%
Contains more FolateFolate +1366.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +20.5%
Contains more Vitamin B5Vitamin B5 +77.5%
Contains more Vitamin B6Vitamin B6 +1490%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +607.2%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Filo Rib eye steak DV% diff.
Vitamin B12 0µg 2.1µg 88%
Zinc 0.49mg 5.91mg 49%
Vitamin B1 0.541mg 0.071mg 39%
Saturated fat 1.47g 9.684g 37%
Vitamin B6 0.03mg 0.477mg 34%
Protein 7.1g 23.69g 33%
Cholesterol 0mg 80mg 27%
Fats 6g 21.81g 24%
Folate 88µg 6µg 21%
Sodium 483mg 54mg 19%
Carbs 52.6g 0g 18%
Monounsaturated fat 3.149g 10.519g 18%
Manganese 0.476mg 0.08mg 17%
Iron 3.21mg 2.24mg 12%
Selenium 23.3µg 29.7µg 12%
Phosphorus 75mg 152mg 11%
Choline 6.9mg 48.8mg 8%
Fiber 1.9g 0g 8%
Vitamin B3 4.073mg 4.908mg 5%
Vitamin B5 0.302mg 0.536mg 5%
Potassium 74mg 260mg 5%
Vitamin B2 0.341mg 0.287mg 4%
Copper 0.101mg 0.08mg 2%
Magnesium 15mg 22mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin A 0µg 8µg 1%
Vitamin D 0IU 7IU 1%
Polyunsaturated fat 0.923g 1.027g 1%
Vitamin K 2.5µg 1.6µg 1%
Calories 299kcal 291kcal 0%
Net carbs 50.7g 0g N/A
Calcium 11mg 11mg 0%
Sugar 0.18g 0g N/A
Vitamin E 0.08mg 0.1mg 0%
Trans fat 1.478g N/A
Tryptophan 0.088mg 0.265mg 0%
Threonine 0.194mg 1.116mg 0%
Isoleucine 0.246mg 1.103mg 0%
Leucine 0.49mg 2.041mg 0%
Lysine 0.158mg 2.269mg 0%
Methionine 0.126mg 0.641mg 0%
Phenylalanine 0.359mg 0.95mg 0%
Valine 0.286mg 1.184mg 0%
Histidine 0.159mg 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
Filo
Filo
2
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 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 +16900%
Contains more ProteinProtein +233.7%
Contains more FatsFats +263.5%
Contains more WaterWater +67.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
1
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 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 -84.8%
Contains more Mono. FatMonounsaturated fat +234%
Contains more Poly. FatPolyunsaturated fat +11.3%

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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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.