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

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Significant differences between oatmeal and rib eye steak

  • Oatmeal has more iron, manganese, and vitamin B1; however, rib eye steak is richer in vitamin B12, zinc, selenium, vitamin B6, and vitamin B3.
  • Rib eye steak covers your daily vitamin B12 needs 88% more than oatmeal.
  • Rib eye steak has 7 times less manganese than oatmeal. Oatmeal has 0.558mg of manganese, while rib eye steak has 0.08mg.
  • Oatmeal contains less saturated fat.
  • Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of rib eye steak is 0.

Specific food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 +18.2%
Contains more CalciumCalcium +627.3%
Contains more IronIron +166.1%
Contains less SodiumSodium -9.3%
Contains more ManganeseManganese +597.5%
Contains more PotassiumPotassium +326.2%
Contains more CopperCopper +21.2%
Contains more ZincZinc +853.2%
Contains more PhosphorusPhosphorus +97.4%
Contains more SeleniumSelenium +494%

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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 +1525%
Contains more Vitamin B1Vitamin B1 +266.2%
Contains more FolateFolate +633.3%
Contains more Vitamin EVitamin E +42.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +33.5%
Contains more Vitamin B3Vitamin B3 +62.2%
Contains more Vitamin B5Vitamin B5 +69.1%
Contains more Vitamin B6Vitamin B6 +64.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +300%
Contains more CholineCholine +938.3%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 +54.2%
Contains more OtherOther +5600%
Contains more ProteinProtein +899.6%
Contains more FatsFats +1503.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 -97.7%
Contains more Mono. FatMonounsaturated fat +2590.3%
Contains more Poly. FatPolyunsaturated fat +141.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Rib eye steak DV% diff.
Vitamin B12 0µg 2.1µg 88%
Zinc 0.62mg 5.91mg 48%
Iron 5.96mg 2.24mg 47%
Selenium 5µg 29.7µg 45%
Saturated fat 0.226g 9.684g 43%
Protein 2.37g 23.69g 43%
Fats 1.36g 21.81g 31%
Cholesterol 0mg 80mg 27%
Monounsaturated fat 0.391g 10.519g 25%
Manganese 0.558mg 0.08mg 21%
Vitamin B1 0.26mg 0.071mg 16%
Vitamin B6 0.29mg 0.477mg 14%
Vitamin A 130µg 8µg 14%
Vitamin B3 3.025mg 4.908mg 12%
Phosphorus 77mg 152mg 11%
Calories 68kcal 291kcal 11%
Folate 44µg 6µg 10%
Choline 4.7mg 48.8mg 8%
Fiber 1.7g 0g 7%
Calcium 80mg 11mg 7%
Potassium 61mg 260mg 6%
Vitamin B2 0.215mg 0.287mg 6%
Polyunsaturated fat 0.426g 1.027g 4%
Vitamin B5 0.317mg 0.536mg 4%
Carbs 11.67g 0g 4%
Starch 10.37g 4%
Copper 0.066mg 0.08mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin K 0.4µg 1.6µg 1%
Magnesium 26mg 22mg 1%
Vitamin D 0IU 7IU 1%
Net carbs 9.97g 0g N/A
Sugar 0.46g 0g N/A
Sodium 49mg 54mg 0%
Vitamin E 0.07mg 0.1mg 0%
Trans fat 0.003g 1.478g N/A
Tryptophan 0.04mg 0.265mg 0%
Threonine 0.083mg 1.116mg 0%
Isoleucine 0.105mg 1.103mg 0%
Leucine 0.2mg 2.041mg 0%
Lysine 0.135mg 2.269mg 0%
Methionine 0.04mg 0.641mg 0%
Phenylalanine 0.13mg 0.95mg 0%
Valine 0.151mg 1.184mg 0%
Histidine 0.057mg 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

Which food is preferable for your diet?

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

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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
26%
Oatmeal
48%
Rib eye steak
Minerals Daily Need Coverage Score
45%
Oatmeal
56%
Rib eye steak

Comparison summary

Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 79)
Which food is richer in vitamins?
Rib eye steak
Rib eye steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Oatmeal
Oatmeal is lower in Saturated fat (difference - 9.458g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2)
Which food is richer in minerals?
?
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.