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  6. Corn raw vs. Rib eye steak

Corn raw vs. Rib eye steak — In-Depth Nutrition Comparison

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The main differences between corn raw and rib eye steak

  • Corn raw is richer in folate, yet rib eye steak is richer in vitamin B12, selenium, zinc, vitamin B6, iron, vitamin B3, and vitamin B2.
  • Daily need coverage for vitamin B12 for rib eye steak is 88% higher.
  • Corn raw contains 7 times more folate than rib eye steak. Corn raw contains 42µg of folate, while rib eye steak contains 6µg.
  • Corn raw contains less saturated fat.
  • Rib eye steak has a lower glycemic index than corn raw.

Food types used in this article are Corn, sweet, yellow, raw and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
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 +68.2%
Contains less SodiumSodium -72.2%
Contains more ManganeseManganese +103.8%
Contains more CalciumCalcium +450%
Contains more IronIron +330.8%
Contains more CopperCopper +48.1%
Contains more ZincZinc +1184.8%
Contains more PhosphorusPhosphorus +70.8%
Contains more SeleniumSelenium +4850%
~equal in Potassium ~260mg

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
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 AVitamin A +12.5%
Contains more Vitamin B1Vitamin B1 +118.3%
Contains more Vitamin B5Vitamin B5 +33.8%
Contains more FolateFolate +600%
Contains more Vitamin EVitamin E +42.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +421.8%
Contains more Vitamin B3Vitamin B3 +177.3%
Contains more Vitamin B6Vitamin B6 +412.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +433.3%
Contains more CholineCholine +112.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 WaterWater +39.6%
Contains more OtherOther +6200%
Contains more ProteinProtein +624.5%
Contains more FatsFats +1515.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 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 -96.6%
Contains more Mono. FatMonounsaturated fat +2335%
Contains more Poly. FatPolyunsaturated fat +110.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn raw Rib eye steak
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Corn raw Rib eye steak DV% diff.
Vitamin B12 0µg 2.1µg 88%
Selenium 0.6µg 29.7µg 53%
Zinc 0.46mg 5.91mg 50%
Saturated fat 0.325g 9.684g 43%
Protein 3.27g 23.69g 41%
Fats 1.35g 21.81g 31%
Vitamin B6 0.093mg 0.477mg 30%
Cholesterol 0mg 80mg 27%
Monounsaturated fat 0.432g 10.519g 25%
Iron 0.52mg 2.24mg 22%
Vitamin B3 1.77mg 4.908mg 20%
Vitamin B2 0.055mg 0.287mg 18%
Calories 86kcal 291kcal 10%
Phosphorus 89mg 152mg 9%
Folate 42µg 6µg 9%
Fiber 2g 0g 8%
Vitamin C 6.8mg 0mg 8%
Vitamin B1 0.155mg 0.071mg 7%
Carbs 18.7g 0g 6%
Choline 23mg 48.8mg 5%
Polyunsaturated fat 0.487g 1.027g 4%
Vitamin B5 0.717mg 0.536mg 4%
Manganese 0.163mg 0.08mg 4%
Magnesium 37mg 22mg 4%
Copper 0.054mg 0.08mg 3%
Fructose 1.94g 2%
Sodium 15mg 54mg 2%
Starch 5.7g 2%
Vitamin D 0IU 7IU 1%
Calcium 2mg 11mg 1%
Vitamin K 0.3µg 1.6µg 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 16.7g 0g N/A
Potassium 270mg 260mg 0%
Sugar 6.26g 0g N/A
Vitamin A 9µg 8µg 0%
Vitamin E 0.07mg 0.1mg 0%
Trans fat 0g 1.478g N/A
Tryptophan 0.023mg 0.265mg 0%
Threonine 0.129mg 1.116mg 0%
Isoleucine 0.129mg 1.103mg 0%
Leucine 0.348mg 2.041mg 0%
Lysine 0.137mg 2.269mg 0%
Methionine 0.067mg 0.641mg 0%
Phenylalanine 0.15mg 0.95mg 0%
Valine 0.185mg 1.184mg 0%
Histidine 0.089mg 0.888mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.014g 0.038g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.024g N/A
Omega-6 - Eicosadienoic acid 0g 0.005g N/A
Omega-6 - Linoleic acid 0.468g 0.7g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn raw Rib eye steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Corn raw
48%
Rib eye steak
Minerals Daily Need Coverage Score
17%
Corn raw
56%
Rib eye steak

Comparison summary

Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 6.26g)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Rib eye steak
Rib eye steak is relatively richer in minerals
Which food is lower in Cholesterol?
Corn raw
Corn raw is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 39mg)
Which food is lower in Saturated fat?
Corn raw
Corn raw is lower in Saturated fat (difference - 9.359g)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $0.8)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.