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

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Significant differences between grouse and rib eye steak

  • Grouse has more vitamin B6, vitamin B3, vitamin B12, and phosphorus; however, rib eye steak is richer in zinc and iron.
  • Grouse covers your daily vitamin B6 needs 61% more than rib eye steak.
  • Rib eye steak has 7 times less vitamin E than grouse. Grouse has 0.73mg of vitamin E, while rib eye steak has 0.1mg.
  • Grouse contains less cholesterol.

Specific food types used in this comparison are Ruffed Grouse, breast meat, skinless, raw and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Grouse 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.
Grouse
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 1.5% 27% 22% 19% 14% 98% 6.5% 2.1% 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 MagnesiumMagnesium +45.5%
Contains more PotassiumPotassium +19.6%
Contains more PhosphorusPhosphorus +50.7%
Contains more CalciumCalcium +120%
Contains more IronIron +286.2%
Contains more CopperCopper +37.9%
Contains more ZincZinc +1058.8%
Contains more ManganeseManganese +400%
~equal in Sodium ~54mg

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.
Grouse
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% 1.7% 15% 0% 11% 65% 218% 0% 294% 363% 0% 0% 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 EVitamin E +630%
Contains more Vitamin B3Vitamin B3 +136.3%
Contains more Vitamin B6Vitamin B6 +167.3%
Contains more Vitamin B12Vitamin B12 +38.1%
Contains more Vitamin AVitamin A +60%
Contains more Vitamin B1Vitamin B1 +69%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.287mg

All nutrients comparison - raw data values

Nutrient Grouse Rib eye steak DV% diff.
Vitamin B6 1.275mg 0.477mg 61%
Selenium 29.7µg 54%
Zinc 0.51mg 5.91mg 49%
Saturated fat 0.13g 9.684g 43%
Vitamin B3 11.6mg 4.908mg 42%
Vitamin B12 2.9µg 2.1µg 33%
Fats 0.88g 21.81g 32%
Monounsaturated fat 0.042g 10.519g 26%
Iron 0.58mg 2.24mg 21%
Cholesterol 40mg 80mg 13%
Vitamin B5 0.536mg 11%
Phosphorus 229mg 152mg 11%
Choline 48.8mg 9%
Calories 112kcal 291kcal 9%
Polyunsaturated fat 0.132g 1.027g 6%
Protein 25.94g 23.69g 5%
Vitamin E 0.73mg 0.1mg 4%
Manganese 0.016mg 0.08mg 3%
Vitamin B1 0.042mg 0.071mg 2%
Copper 0.058mg 0.08mg 2%
Potassium 311mg 260mg 2%
Folate 6µg 2%
Magnesium 32mg 22mg 2%
Vitamin B2 0.28mg 0.287mg 1%
Vitamin K 1.6µg 1%
Calcium 5mg 11mg 1%
Vitamin D 7IU 1%
Vitamin D 0.2µg 1%
Sodium 50mg 54mg 0%
Vitamin A 5µg 8µg 0%
Trans fat 0g 1.478g N/A
Tryptophan 0.265mg 0%
Threonine 1.116mg 0%
Isoleucine 1.103mg 0%
Leucine 2.041mg 0%
Lysine 2.269mg 0%
Methionine 0.641mg 0%
Phenylalanine 0.95mg 0%
Valine 1.184mg 0%
Histidine 0.888mg 0%
Omega-3 - EPA 0.003g 0.001g N/A
Omega-3 - DHA 0.009g 0.001g N/A
Omega-3 - ALA 0.008g 0.038g N/A
Omega-3 - DPA 0.008g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.001g 0.024g N/A
Omega-6 - Eicosadienoic acid 0.001g 0.005g N/A
Omega-6 - Linoleic acid 0.071g 0.7g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grouse
3
26% 73%
Protein: 25.94 g
Fats: 0.88 g
Carbs: 0 g
Water: 72.93 g
Other: 0.25 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 WaterWater +33.8%
Contains more OtherOther +2400%
Contains more FatsFats +2378.4%
~equal in Protein ~23.69g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grouse
1
43% 14% 43%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.042 g
Polyunsaturated fat: Poly. Fat 0.132 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 -98.7%
Contains more Mono. FatMonounsaturated fat +24945.2%
Contains more Poly. FatPolyunsaturated fat +678%

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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. Grouse - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172831/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.