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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.

Infographic

Pasta 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.
Pasta
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
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 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
2
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% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
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 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
3
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 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 +25.8%
Contains more OtherOther +3000%
Contains more ProteinProtein +360%
Contains more FatsFats +1977.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 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 -98.5%
Contains more Mono. FatMonounsaturated fat +8383.1%
Contains more Poly. FatPolyunsaturated fat +139.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pasta Rib eye steak 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta 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
15%
Pasta
48%
Rib eye steak
Minerals Daily Need Coverage Score
16%
Pasta
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 - 49)
Which food is cheaper?
Rib eye steak
Rib eye steak is cheaper (difference - $1)
Which food is richer in minerals?
Rib eye steak
Rib eye steak is relatively richer in minerals
Which food is richer in vitamins?
Rib eye steak
Rib eye steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Pasta
Pasta is lower in Cholesterol (difference - 47mg)
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 48mg)
Which food is lower in Saturated fat?
Pasta
Pasta is lower in Saturated fat (difference - 9.534g)

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.