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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.

Infographic

Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
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 +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.
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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
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 +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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 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 +39.7%
Contains more OtherOther +9900%
Contains more ProteinProtein +124.1%
Contains more FatsFats +87%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 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 -65.7%
Contains more Poly. FatPolyunsaturated fat +164.1%
Contains more Mono. FatMonounsaturated fat +117.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Rib eye steak 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

Which food is preferable for your diet?

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

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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
45%
Omelette
48%
Rib eye steak
Minerals Daily Need Coverage Score
37%
Omelette
56%
Rib eye steak

Comparison summary

Which food is lower in Cholesterol?
Rib eye steak
Rib eye steak is lower in Cholesterol (difference - 233mg)
Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 101mg)
Which food is richer in minerals?
Rib eye steak
Rib eye steak is relatively richer in minerals
Which food is lower in Saturated fat?
Omelette
Omelette is lower in Saturated fat (difference - 6.365g)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $1)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.