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

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How are pilaf and rib eye steak different?

  • Pilaf is higher in folate, vitamin B1, manganese, and copper; however, rib eye steak is richer in vitamin B12, zinc, and vitamin B2.
  • Daily need coverage for vitamin B12 for rib eye steak is 87% higher.
  • Pilaf contains 35 times more folate than rib eye steak. While pilaf contains 212µg of folate, rib eye steak contains only 6µg.
  • Rib eye steak has less sodium.
  • Rib eye steak has a lower glycemic index (0) than pilaf (60).

Rice and vermicelli mix, rice pilaf flavor, unprepared and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled are the varieties used in this article.

Infographic

Pilaf 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.
Pilaf
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
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 MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +654.5%
Contains more CopperCopper +107.5%
Contains more ManganeseManganese +1002.5%
Contains more PotassiumPotassium +38.3%
Contains more ZincZinc +485.1%
Contains less SodiumSodium -95.9%
~equal in Iron ~2.24mg
~equal in Phosphorus ~152mg
~equal in Selenium ~29.7µg

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.
Pilaf
5
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +749.3%
Contains more Vitamin B3Vitamin B3 +24.8%
Contains more Vitamin B5Vitamin B5 +33.4%
Contains more FolateFolate +3433.3%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +229.9%
Contains more Vitamin B6Vitamin B6 +19.3%
Contains more Vitamin B12Vitamin B12 +10400%
Contains more Vitamin KVitamin K +220%
Contains more CholineCholine +178.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
2
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 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 OtherOther +38500%
Contains more ProteinProtein +127.4%
Contains more FatsFats +1492%
Contains more WaterWater +577.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 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 -96.8%
Contains more Mono. FatMonounsaturated fat +2720.1%
Contains more Poly. FatPolyunsaturated fat +172.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Rib eye steak DV% diff.
Vitamin B12 0.02µg 2.1µg 87%
Sodium 1303mg 54mg 54%
Folate 212µg 6µg 52%
Zinc 1.01mg 5.91mg 45%
Vitamin B1 0.603mg 0.071mg 44%
Saturated fat 0.307g 9.684g 43%
Manganese 0.882mg 0.08mg 35%
Fats 1.37g 21.81g 31%
Starch 71.23g 29%
Protein 10.42g 23.69g 27%
Cholesterol 1mg 80mg 26%
Carbs 76.31g 0g 25%
Monounsaturated fat 0.373g 10.519g 25%
Vitamin B2 0.087mg 0.287mg 15%
Copper 0.166mg 0.08mg 10%
Vitamin B3 6.127mg 4.908mg 8%
Calcium 83mg 11mg 7%
Vitamin B6 0.4mg 0.477mg 6%
Choline 17.5mg 48.8mg 6%
Fiber 1.2g 0g 5%
Vitamin C 4.1mg 0mg 5%
Selenium 32.4µg 29.7µg 5%
Vitamin B5 0.715mg 0.536mg 4%
Polyunsaturated fat 0.377g 1.027g 4%
Calories 359kcal 291kcal 3%
Iron 2.44mg 2.24mg 3%
Potassium 188mg 260mg 2%
Magnesium 32mg 22mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin K 0.5µg 1.6µg 1%
Vitamin D 0IU 7IU 1%
Net carbs 75.11g 0g N/A
Sugar 1.53g 0g N/A
Phosphorus 154mg 152mg 0%
Vitamin E 0.04mg 0.1mg 0%
Vitamin A 4µg 8µg 0%
Trans fat 0g 1.478g N/A
Tryptophan 0.086mg 0.265mg 0%
Threonine 0.221mg 1.116mg 0%
Isoleucine 0.279mg 1.103mg 0%
Leucine 0.523mg 2.041mg 0%
Lysine 0.189mg 2.269mg 0%
Methionine 0.145mg 0.641mg 0%
Phenylalanine 0.32mg 0.95mg 0%
Valine 0.374mg 1.184mg 0%
Histidine 0.15mg 0.888mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0g 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
Pilaf 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
47%
Pilaf
48%
Rib eye steak
Minerals Daily Need Coverage Score
77%
Pilaf
56%
Rib eye steak

Comparison summary

Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 1249mg)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 60)
Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 9.377g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $2)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.