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

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What are the differences between omelette and rib eye steak?

Omelette is higher in choline, vitamin B5, vitamin A, and vitamin D, yet rib eye steak is higher in vitamin B12, zinc, vitamin B3, and vitamin B6.
Omelette's daily need coverage for cholesterol is 78% more.
Omelette has 25 times more vitamin A than rib eye steak. While omelette has 617IU of vitamin A, rib eye steak has only 25IU.
The amount of cholesterol in rib eye steak is lower.

We used Egg, whole, cooked, omelet and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled types in this article.

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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.

Omelette

Rib eye steak

Contains more CalciumCalcium

+336.4%

Contains more MagnesiumMagnesium	+100%
Contains more PotassiumPotassium	+122.2%
Contains more IronIron	+51.4%
Contains more CopperCopper	+27%
Contains more ZincZinc	+442.2%
Contains less SodiumSodium	-65.2%
Contains more ManganeseManganese	+233.3%
Contains more SeleniumSelenium	+15.1%

~equal in Phosphorus ~152mg

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.

Omelette

Rib eye steak

Contains more Vitamin AVitamin A	+2050%
Contains more Vitamin EVitamin E	+1190%
Contains more Vitamin DVitamin D	+750%
Contains more Vitamin B2Vitamin B2	+34.5%
Contains more Vitamin B5Vitamin B5	+140.5%
Contains more Vitamin KVitamin K	+181.3%
Contains more FolateFolate	+550%
Contains more CholineCholine	+407.4%

Contains more Vitamin B1Vitamin B1	+108.8%
Contains more Vitamin B3Vitamin B3	+7568.8%
Contains more Vitamin B6Vitamin B6	+233.6%
Contains more Vitamin B12Vitamin B12	+176.3%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Cholesterol	313mg	80mg	78%
Vitamin B12	0.76µg	2.1µg	56%
Zinc	1.09mg	5.91mg	44%
Choline	247.6mg	48.8mg	36%
Vitamin B3	0.064mg	4.908mg	30%
Saturated fat	3.319g	9.684g	29%
Vitamin B6	0.143mg	0.477mg	26%
Protein	10.57g	23.69g	26%
Vitamin A	172µg	8µg	18%
Fats	11.66g	21.81g	16%
Vitamin B5	1.289mg	0.536mg	15%
Monounsaturated fat	4.843g	10.519g	14%
Polyunsaturated fat	2.712g	1.027g	11%
Iron	1.48mg	2.24mg	10%
Vitamin E	1.29mg	0.1mg	8%
Folate	39µg	6µg	8%
Vitamin B2	0.386mg	0.287mg	8%
Vitamin D	69IU	7IU	8%
Vitamin D	1.7µg	0.2µg	8%
Calories	154kcal	291kcal	7%
Selenium	25.8µg	29.7µg	7%
Sodium	155mg	54mg	4%
Potassium	117mg	260mg	4%
Calcium	48mg	11mg	4%
Vitamin B1	0.034mg	0.071mg	3%
Magnesium	11mg	22mg	3%
Manganese	0.024mg	0.08mg	2%
Phosphorus	167mg	152mg	2%
Copper	0.063mg	0.08mg	2%
Vitamin K	4.5µg	1.6µg	2%
Carbs	0.64g	0g	0%
Net carbs	0.64g	0g	N/A
Sugar	0.31g	0g	N/A
Trans fat	0.709g	1.478g	N/A
Tryptophan	0.14mg	0.265mg	0%
Threonine	0.467mg	1.116mg	0%
Isoleucine	0.565mg	1.103mg	0%
Leucine	0.913mg	2.041mg	0%
Lysine	0.767mg	2.269mg	0%
Methionine	0.319mg	0.641mg	0%
Phenylalanine	0.572mg	0.95mg	0%
Valine	0.722mg	1.184mg	0%
Histidine	0.26mg	0.888mg	0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - DHA	0.049g	0.001g	N/A
Omega-3 - ALA		0.038g	N/A
Omega-3 - DPA	0.006g	0.014g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.024g	N/A
Omega-6 - Eicosadienoic acid	0.015g	0.005g	N/A
Omega-6 - Linoleic acid		0.7g	N/A