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Rib eye steak vs. Arborio rice — In-Depth Nutrition Comparison

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Significant differences between rib eye steak and arborio rice

  • Rib eye steak has more vitamin B12, zinc, selenium, vitamin B6, vitamin B3, vitamin B2, and phosphorus; however, arborio rice is richer in folate.
  • Rib eye steak covers your daily vitamin B12 needs 88% more than arborio rice.
  • Arborio rice has a higher glycemic index. The glycemic index of arborio rice is 69, while the glycemic index of rib eye steak is 0.

Specific food types used in this comparison are Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Rice, white, short-grain, enriched, cooked.

Infographic

Rib eye steak vs Arborio rice 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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +175%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +900%
Contains more IronIron +53.4%
Contains more ZincZinc +1377.5%
Contains more PhosphorusPhosphorus +360.6%
Contains more SeleniumSelenium +296%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +346.3%
~equal in Copper ~0.072mg

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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
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% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1693.8%
Contains more Vitamin B3Vitamin B3 +228.7%
Contains more Vitamin B5Vitamin B5 +35%
Contains more Vitamin B6Vitamin B6 +708.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +131%
Contains more FolateFolate +883.3%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +903.8%
Contains more FatsFats +11378.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +25.8%
Contains more OtherOther +1800%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +18036.2%
Contains more Poly. FatPolyunsaturated fat +1954%
Contains less Sat. FatSaturated fat -99.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rib eye steak Arborio rice DV% diff.
Vitamin B12 2.1µg 0µg 88%
Zinc 5.91mg 0.4mg 50%
Saturated fat 9.684g 0.051g 44%
Protein 23.69g 2.36g 43%
Selenium 29.7µg 7.5µg 40%
Fats 21.81g 0.19g 33%
Vitamin B6 0.477mg 0.059mg 32%
Cholesterol 80mg 0mg 27%
Monounsaturated fat 10.519g 0.058g 26%
Vitamin B3 4.908mg 1.493mg 21%
Vitamin B2 0.287mg 0.016mg 21%
Phosphorus 152mg 33mg 17%
Folate 6µg 59µg 13%
Manganese 0.08mg 0.357mg 12%
Carbs 0g 28.73g 10%
Iron 2.24mg 1.46mg 10%
Choline 48.8mg 9%
Vitamin B1 0.071mg 0.164mg 8%
Calories 291kcal 130kcal 8%
Potassium 260mg 26mg 7%
Polyunsaturated fat 1.027g 0.05g 7%
Vitamin B5 0.536mg 0.397mg 3%
Magnesium 22mg 8mg 3%
Sodium 54mg 0mg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin E 0.1mg 1%
Vitamin A 8µg 0µg 1%
Copper 0.08mg 0.072mg 1%
Vitamin K 1.6µg 1%
Calcium 11mg 1mg 1%
Vitamin D 7IU 0IU 1%
Net carbs 0g 28.73g N/A
Trans fat 1.478g N/A
Tryptophan 0.265mg 0.027mg 0%
Threonine 1.116mg 0.084mg 0%
Isoleucine 1.103mg 0.102mg 0%
Leucine 2.041mg 0.195mg 0%
Lysine 2.269mg 0.085mg 0%
Methionine 0.641mg 0.056mg 0%
Phenylalanine 0.95mg 0.126mg 0%
Valine 1.184mg 0.144mg 0%
Histidine 0.888mg 0.056mg 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
Rib eye steak Arborio rice
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
48%
Rib eye steak
12%
Arborio rice
Minerals Daily Need Coverage Score
56%
Rib eye steak
20%
Arborio rice

Comparison summary

Which food is richer in minerals?
Rib eye steak
Rib eye steak is relatively richer in minerals
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 69)
Which food is richer in vitamins?
Rib eye steak
Rib eye steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Arborio rice
Arborio rice is lower in Cholesterol (difference - 80mg)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 54mg)
Which food is lower in Saturated fat?
Arborio rice
Arborio rice is lower in Saturated fat (difference - 9.633g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $1)

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.