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  6. Oat vs. Rib eye steak

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

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A recap on differences between Oat and Rib eye steak

  • Oat is higher in Manganese, Copper, Vitamin B1, Phosphorus, Fiber, Magnesium, and Iron, yet Rib eye steak is higher in Vitamin B12, and Vitamin B6.
  • Oat covers your daily Manganese needs 210% more than Rib eye steak.
  • The amount of Saturated Fat in Oat is lower.

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

Infographic

Oat 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.
Oat
Oat
8
:
2
Rib eye steak
Rib eye steak
Contains more Calcium +390.9%
Contains more Iron +110.7%
Contains more Magnesium +704.5%
Contains more Phosphorus +244.1%
Contains more Potassium +65%
Contains less Sodium -96.3%
Contains more Copper +682.5%
Contains more Manganese +6045%
Contains more Zinc +48.9%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Rib eye steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 16% 66% 23% 8% 162% 27% 11% 162%
Contains more Calcium +390.9%
Contains more Iron +110.7%
Contains more Magnesium +704.5%
Contains more Phosphorus +244.1%
Contains more Potassium +65%
Contains less Sodium -96.3%
Contains more Copper +682.5%
Contains more Manganese +6045%
Contains more Zinc +48.9%

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.
Oat
Oat
3
:
8
Rib eye steak
Rib eye steak
Contains more Vitamin B1 +974.6%
Contains more Vitamin B5 +151.7%
Contains more Folate +833.3%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +106.5%
Contains more Vitamin B3 +410.7%
Contains more Vitamin B6 +300.8%
Contains more Vitamin B12 +∞%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Rib eye steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 2% 6% 0% 18% 67% 93% 33% 111% 5% 263% 4%
Contains more Vitamin B1 +974.6%
Contains more Vitamin B5 +151.7%
Contains more Folate +833.3%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +106.5%
Contains more Vitamin B3 +410.7%
Contains more Vitamin B6 +300.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
2
:
3
Rib eye steak
Rib eye steak
Contains more Carbs +∞%
Contains more Other +17100%
Contains more Protein +40.3%
Contains more Fats +216.1%
Contains more Water +562.9%
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Rib eye steak
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more Carbs +∞%
Contains more Other +17100%
Contains more Protein +40.3%
Contains more Fats +216.1%
Contains more Water +562.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Rib eye steak
Rib eye steak
Contains less Saturated Fat -87.4%
Contains more Polyunsaturated fat +146.8%
Contains more Monounsaturated Fat +383%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Rib eye steak
46% 50% 5%
Saturated Fat: 9.684 g
Monounsaturated Fat: 10.519 g
Polyunsaturated fat: 1.027 g
Contains less Saturated Fat -87.4%
Contains more Polyunsaturated fat +146.8%
Contains more Monounsaturated Fat +383%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Rib eye steak Opinion
Net carbs 55.67g 0g Oat
Protein 16.89g 23.69g Rib eye steak
Fats 6.9g 21.81g Rib eye steak
Carbs 66.27g 0g Oat
Calories 389kcal 291kcal Oat
Fiber 10.6g 0g Oat
Calcium 54mg 11mg Oat
Iron 4.72mg 2.24mg Oat
Magnesium 177mg 22mg Oat
Phosphorus 523mg 152mg Oat
Potassium 429mg 260mg Oat
Sodium 2mg 54mg Oat
Zinc 3.97mg 5.91mg Rib eye steak
Copper 0.626mg 0.08mg Oat
Manganese 4.916mg 0.08mg Oat
Selenium 29.7µg Rib eye steak
Vitamin A 0IU 25IU Rib eye steak
Vitamin A RAE 0µg 8µg Rib eye steak
Vitamin E 0.1mg Rib eye steak
Vitamin D 0IU 7IU Rib eye steak
Vitamin D 0µg 0.2µg Rib eye steak
Vitamin B1 0.763mg 0.071mg Oat
Vitamin B2 0.139mg 0.287mg Rib eye steak
Vitamin B3 0.961mg 4.908mg Rib eye steak
Vitamin B5 1.349mg 0.536mg Oat
Vitamin B6 0.119mg 0.477mg Rib eye steak
Folate 56µg 6µg Oat
Vitamin B12 0µg 2.1µg Rib eye steak
Vitamin K 1.6µg Rib eye steak
Tryptophan 0.234mg 0.265mg Rib eye steak
Threonine 0.575mg 1.116mg Rib eye steak
Isoleucine 0.694mg 1.103mg Rib eye steak
Leucine 1.284mg 2.041mg Rib eye steak
Lysine 0.701mg 2.269mg Rib eye steak
Methionine 0.312mg 0.641mg Rib eye steak
Phenylalanine 0.895mg 0.95mg Rib eye steak
Valine 0.937mg 1.184mg Rib eye steak
Histidine 0.405mg 0.888mg Rib eye steak
Cholesterol 0mg 80mg Oat
Trans Fat 1.478g Oat
Saturated Fat 1.217g 9.684g Oat
Omega-3 - DHA 0.001g Rib eye steak
Omega-3 - EPA 0.001g Rib eye steak
Omega-3 - DPA 0.014g Rib eye steak
Monounsaturated Fat 2.178g 10.519g Rib eye steak
Polyunsaturated fat 2.535g 1.027g Oat
Omega-6 - Eicosadienoic acid 0.005g Rib eye steak
Omega-6 - Linoleic acid 0.7g Rib eye steak
Omega-3 - ALA 0.038g Rib eye steak
Omega-6 - Dihomo-gamma-linoleic acid 0.024g Rib eye steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Rib eye steak
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Oat
50%
Rib eye steak
Minerals Daily Need Coverage Score
154%
Oat
56%
Rib eye steak

Comparison summary

Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
Rib eye steak
Rib eye steak is relatively richer in vitamins
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 52mg)
Which food is lower in Cholesterol?
Oat
Oat is lower in Cholesterol (difference - 80mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 8.467g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.4)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.