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  6. Bran raw vs. Rib eye steak

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

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Significant differences between bran raw and rib eye steak

  • Bran raw has more manganese, vitamin B1, phosphorus, fiber, magnesium, iron, copper, and selenium; however, rib eye steak is richer in vitamin B12.
  • Bran raw covers your daily manganese needs 241% more than rib eye steak.
  • Bran raw contains less saturated fat.
  • Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of rib eye steak is 0.

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

Infographic

Bran raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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 +968.2%
Contains more CalciumCalcium +427.3%
Contains more PotassiumPotassium +117.7%
Contains more IronIron +141.5%
Contains more CopperCopper +403.8%
Contains more PhosphorusPhosphorus +382.9%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +6937.5%
Contains more SeleniumSelenium +52.2%
Contains more ZincZinc +90%

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% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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 +910%
Contains more Vitamin B1Vitamin B1 +1547.9%
Contains more Vitamin B5Vitamin B5 +178.7%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +766.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +30.5%
Contains more Vitamin B3Vitamin B3 +425.5%
Contains more Vitamin B6Vitamin B6 +189.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +51.6%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Bran raw Rib eye steak DV% diff.
Manganese 5.63mg 0.08mg 241%
Vitamin B1 1.17mg 0.071mg 92%
Vitamin B12 0µg 2.1µg 88%
Phosphorus 734mg 152mg 83%
Fiber 15.4g 0g 62%
Magnesium 235mg 22mg 51%
Iron 5.41mg 2.24mg 40%
Saturated fat 1.328g 9.684g 38%
Copper 0.403mg 0.08mg 36%
Selenium 45.2µg 29.7µg 28%
Cholesterol 0mg 80mg 27%
Vitamin B3 0.934mg 4.908mg 25%
Zinc 3.11mg 5.91mg 25%
Vitamin B6 0.165mg 0.477mg 24%
Fats 7.03g 21.81g 23%
Carbs 66.22g 0g 22%
Monounsaturated fat 2.376g 10.519g 20%
Vitamin B5 1.494mg 0.536mg 19%
Protein 17.3g 23.69g 13%
Polyunsaturated fat 2.766g 1.027g 12%
Folate 52µg 6µg 12%
Potassium 566mg 260mg 9%
Vitamin E 1.01mg 0.1mg 6%
Calcium 58mg 11mg 5%
Vitamin B2 0.22mg 0.287mg 5%
Choline 32.2mg 48.8mg 3%
Calories 246kcal 291kcal 2%
Sodium 4mg 54mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin K 3.2µg 1.6µg 1%
Vitamin A 0µg 8µg 1%
Vitamin D 0IU 7IU 1%
Net carbs 50.82g 0g N/A
Sugar 1.45g 0g N/A
Trans fat 1.478g N/A
Tryptophan 0.335mg 0.265mg 0%
Threonine 0.502mg 1.116mg 0%
Isoleucine 0.668mg 1.103mg 0%
Leucine 1.374mg 2.041mg 0%
Lysine 0.76mg 2.269mg 0%
Methionine 0.335mg 0.641mg 0%
Phenylalanine 0.908mg 0.95mg 0%
Valine 0.964mg 1.184mg 0%
Histidine 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 +28900%
Contains more ProteinProtein +36.9%
Contains more FatsFats +210.2%
Contains more WaterWater +731.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 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 -86.3%
Contains more Poly. FatPolyunsaturated fat +169.3%
Contains more Mono. FatMonounsaturated fat +342.7%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.