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

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Significant differences between porridge and rib eye steak

Porridge has more iron; however, rib eye steak is richer in vitamin B12, zinc, selenium, vitamin B6, vitamin B3, vitamin B2, and phosphorus.
Rib eye steak covers your daily vitamin B12 needs 88% more than porridge.
Rib eye steak has 2 times less iron than porridge. Porridge has 3.74mg of iron, while rib eye steak has 2.24mg.
Porridge contains less saturated fat.
Porridge has a higher glycemic index. The glycemic index of porridge is 66, while the glycemic index of rib eye steak is 0.

Specific food types used in this comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt 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.

Porridge

Rib eye steak

Contains more CalciumCalcium	+690.9%
Contains more IronIron	+67%
Contains less SodiumSodium	-88.9%

Contains more MagnesiumMagnesium	+340%
Contains more PotassiumPotassium	+1525%
Contains more CopperCopper	+100%
Contains more ZincZinc	+4446.2%
Contains more PhosphorusPhosphorus	+913.3%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+960.7%

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.

Porridge

Rib eye steak

Contains more FolateFolate

+100%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+400%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+29.1%
Contains more Vitamin B2Vitamin B2	+1048%
Contains more Vitamin B3Vitamin B3	+843.8%
Contains more Vitamin B5Vitamin B5	+654.9%
Contains more Vitamin B6Vitamin B6	+3569.2%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+1500%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	2.1µg	88%
Zinc	0.13mg	5.91mg	53%
Selenium	2.8µg	29.7µg	49%
Protein	1.44g	23.69g	45%
Saturated fat	0.033g	9.684g	44%
Vitamin B6	0.013mg	0.477mg	36%
Fats	0.21g	21.81g	33%
Cholesterol	0mg	80mg	27%
Vitamin B3	0.52mg	4.908mg	27%
Monounsaturated fat	0.028g	10.519g	26%
Phosphorus	15mg	152mg	20%
Vitamin B2	0.025mg	0.287mg	20%
Iron	3.74mg	2.24mg	19%
Calories	50kcal	291kcal	12%
Choline		48.8mg	9%
Vitamin B5	0.071mg	0.536mg	9%
Calcium	87mg	11mg	8%
Potassium	16mg	260mg	7%
Polyunsaturated fat	0.114g	1.027g	6%
Carbs	10.52g	0g	4%
Copper	0.04mg	0.08mg	4%
Magnesium	5mg	22mg	4%
Manganese	0mg	0.08mg	3%
Sodium	6mg	54mg	2%
Fiber	0.5g	0g	2%
Folate	12µg	6µg	2%
Vitamin E	0.02mg	0.1mg	1%
Vitamin D	0µg	0.2µg	1%
Vitamin B1	0.055mg	0.071mg	1%
Vitamin K	0.1µg	1.6µg	1%
Vitamin A	0µg	8µg	1%
Vitamin D	0IU	7IU	1%
Net carbs	10.02g	0g	N/A
Sugar	0.03g	0g	N/A
Trans fat		1.478g	N/A
Tryptophan	0.02mg	0.265mg	0%
Threonine	0.045mg	1.116mg	0%
Isoleucine	0.063mg	1.103mg	0%
Leucine	0.11mg	2.041mg	0%
Lysine	0.037mg	2.269mg	0%
Methionine	0.027mg	0.641mg	0%
Phenylalanine	0.078mg	0.95mg	0%
Valine	0.07mg	1.184mg	0%
Histidine	0.033mg	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		0.005g	N/A
Omega-6 - Linoleic acid		0.7g	N/A