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

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How are milk and rib eye steak different?

  • Milk is higher in calcium; however, rib eye steak is richer in vitamin B12, zinc, selenium, vitamin B6, vitamin B3, iron, and phosphorus.
  • Daily need coverage for vitamin B12 for rib eye steak is 68% higher.
  • Milk contains 11 times more calcium than rib eye steak. While milk contains 125mg of calcium, rib eye steak contains only 11mg.
  • Milk has less saturated fat.
  • Rib eye steak has a lower glycemic index (0) than milk (31).

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled are the varieties used in this article.

Infographic

Milk 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.
Milk
Milk
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
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 +1036.4%
Contains less SodiumSodium -18.5%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +73.3%
Contains more IronIron +7366.7%
Contains more CopperCopper +700%
Contains more ZincZinc +1307.1%
Contains more PhosphorusPhosphorus +60%
Contains more ManganeseManganese +2566.7%
Contains more SeleniumSelenium +800%

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.
Milk
Milk
2
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
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 AVitamin A +625%
Contains more Vitamin DVitamin D +500%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B1Vitamin B1 +255%
Contains more Vitamin B2Vitamin B2 +55.1%
Contains more Vitamin B3Vitamin B3 +5177.4%
Contains more Vitamin B5Vitamin B5 +48.5%
Contains more Vitamin B6Vitamin B6 +1189.2%
Contains more Vitamin B12Vitamin B12 +346.8%
Contains more Vitamin KVitamin K +1500%
Contains more FolateFolate +20%
Contains more CholineCholine +175.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Milk Rib eye steak DV% diff.
Vitamin B12 0.47µg 2.1µg 68%
Zinc 0.42mg 5.91mg 50%
Selenium 3.3µg 29.7µg 48%
Saturated fat 0.633g 9.684g 41%
Protein 3.37g 23.69g 41%
Vitamin B6 0.037mg 0.477mg 34%
Fats 0.97g 21.81g 32%
Vitamin B3 0.093mg 4.908mg 30%
Iron 0.03mg 2.24mg 28%
Monounsaturated fat 0.277g 10.519g 26%
Cholesterol 5mg 80mg 25%
Calories 42kcal 291kcal 12%
Calcium 125mg 11mg 11%
Copper 0.01mg 0.08mg 8%
Phosphorus 95mg 152mg 8%
Vitamin B2 0.185mg 0.287mg 8%
Polyunsaturated fat 0.035g 1.027g 7%
Vitamin A 58µg 8µg 6%
Choline 17.7mg 48.8mg 6%
Vitamin D 48IU 7IU 5%
Vitamin D 1.2µg 0.2µg 5%
Vitamin B1 0.02mg 0.071mg 4%
Vitamin B5 0.361mg 0.536mg 4%
Manganese 0.003mg 0.08mg 3%
Potassium 150mg 260mg 3%
Magnesium 11mg 22mg 3%
Carbs 4.99g 0g 2%
Vitamin K 0.1µg 1.6µg 1%
Vitamin E 0.01mg 0.1mg 1%
Net carbs 4.99g 0g N/A
Sugar 5.2g 0g N/A
Sodium 44mg 54mg 0%
Folate 5µg 6µg 0%
Trans fat 1.478g N/A
Tryptophan 0.043mg 0.265mg 0%
Threonine 0.143mg 1.116mg 0%
Isoleucine 0.174mg 1.103mg 0%
Leucine 0.319mg 2.041mg 0%
Lysine 0.282mg 2.269mg 0%
Methionine 0.088mg 0.641mg 0%
Phenylalanine 0.174mg 0.95mg 0%
Valine 0.22mg 1.184mg 0%
Histidine 0.101mg 0.888mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.004g 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 0.027g 0.7g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
3
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 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 +65%
Contains more OtherOther +7400%
Contains more ProteinProtein +603%
Contains more FatsFats +2148.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 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 -93.5%
Contains more Mono. FatMonounsaturated fat +3697.5%
Contains more Poly. FatPolyunsaturated fat +2834.3%

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.