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

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Differences between pasta and rib eye steak

Pasta has more folate and vitamin B1, while rib eye steak has more vitamin B12, zinc, vitamin B6, vitamin B3, iron, and phosphorus.
Rib eye steak's daily need coverage for vitamin B12 is 82% higher.
Rib eye steak contains 11 times less folate than pasta. Pasta contains 64µg of folate, while rib eye steak contains 6µg.
The amount of cholesterol in pasta is lower.
Rib eye steak has a lower glycemic index. The glycemic index of rib eye steak is 0, while the glycemic index of pasta is 49.

The food types used in this comparison are Pasta, fresh-refrigerated, plain, cooked and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

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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.

Pasta

Rib eye steak

Contains more CopperCopper	+16.3%
Contains less SodiumSodium	-88.9%
Contains more ManganeseManganese	+180%

Contains more MagnesiumMagnesium	+22.2%
Contains more CalciumCalcium	+83.3%
Contains more PotassiumPotassium	+983.3%
Contains more IronIron	+96.5%
Contains more ZincZinc	+955.4%
Contains more PhosphorusPhosphorus	+141.3%

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.

Pasta

Rib eye steak

Contains more Vitamin B1Vitamin B1	+194.4%
Contains more FolateFolate	+966.7%

Contains more Vitamin AVitamin A	+33.3%
Contains more Vitamin B2Vitamin B2	+91.3%
Contains more Vitamin B3Vitamin B3	+394.8%
Contains more Vitamin B5Vitamin B5	+192.9%
Contains more Vitamin B6Vitamin B6	+1302.9%
Contains more Vitamin B12Vitamin B12	+1400%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.14µg	2.1µg	82%
Selenium		29.7µg	54%
Zinc	0.56mg	5.91mg	49%
Saturated fat	0.15g	9.684g	43%
Protein	5.15g	23.69g	37%
Vitamin B6	0.034mg	0.477mg	34%
Fats	1.05g	21.81g	32%
Monounsaturated fat	0.124g	10.519g	26%
Vitamin B3	0.992mg	4.908mg	24%
Cholesterol	33mg	80mg	16%
Folate	64µg	6µg	15%
Iron	1.14mg	2.24mg	14%
Phosphorus	63mg	152mg	13%
Vitamin B1	0.209mg	0.071mg	12%
Vitamin B2	0.15mg	0.287mg	11%
Choline		48.8mg	9%
Calories	131kcal	291kcal	8%
Carbs	24.93g	0g	8%
Vitamin B5	0.183mg	0.536mg	7%
Potassium	24mg	260mg	7%
Manganese	0.224mg	0.08mg	6%
Polyunsaturated fat	0.429g	1.027g	4%
Sodium	6mg	54mg	2%
Vitamin D		0.2µg	1%
Vitamin E		0.1mg	1%
Copper	0.093mg	0.08mg	1%
Calcium	6mg	11mg	1%
Vitamin K		1.6µg	1%
Magnesium	18mg	22mg	1%
Vitamin D		7IU	1%
Net carbs	24.93g	0g	N/A
Vitamin A	6µg	8µg	0%
Trans fat		1.478g	N/A
Tryptophan	0.065mg	0.265mg	0%
Threonine	0.134mg	1.116mg	0%
Isoleucine	0.197mg	1.103mg	0%
Leucine	0.348mg	2.041mg	0%
Lysine	0.097mg	2.269mg	0%
Methionine	0.079mg	0.641mg	0%
Phenylalanine	0.247mg	0.95mg	0%
Valine	0.217mg	1.184mg	0%
Histidine	0.103mg	0.888mg	0%
Omega-3 - EPA		0.001g	N/A
Omega-3 - DHA		0.001g	N/A
Omega-3 - ALA		0.038g	N/A
Omega-3 - DPA		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