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  6. Rib eye steak vs. Wheat Bread

Rib eye steak vs. Wheat Bread — In-Depth Nutrition Comparison

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Important differences between rib eye steak and wheat Bread

  • Rib eye steak has more vitamin B12, zinc, and vitamin B6; however, wheat Bread has more manganese, vitamin B1, iron, and folate.
  • Rib eye steak's daily need coverage for vitamin B12 is 88% more.
  • Wheat Bread has a higher glycemic index than rib eye steak.

The food varieties used in the comparison are Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Bread, wheat, toasted.

Infographic

Rib eye steak vs Wheat Bread infographic
Infographic link

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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +16.6%
Contains more ZincZinc +302%
Contains less SodiumSodium -91%
Contains more MagnesiumMagnesium +168.2%
Contains more CalciumCalcium +1400%
Contains more IronIron +82.6%
Contains more CopperCopper +147.5%
Contains more PhosphorusPhosphorus +23.7%
Contains more ManganeseManganese +1621.3%
Contains more SeleniumSelenium +12.5%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +17.5%
Contains more Vitamin B6Vitamin B6 +211.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +120.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin B1Vitamin B1 +518.3%
Contains more Vitamin B2Vitamin B2 +33.1%
Contains more Vitamin B3Vitamin B3 +27.3%
Contains more Vitamin KVitamin K +256.3%
Contains more FolateFolate +1333.3%

All nutrients comparison - raw data values

Nutrient Rib eye steak Wheat Bread DV% diff.
Vitamin B12 2.1µg 0µg 88%
Manganese 0.08mg 1.377mg 56%
Zinc 5.91mg 1.47mg 40%
Saturated fat 9.684g 0.989g 40%
Vitamin B1 0.071mg 0.439mg 31%
Fats 21.81g 4.27g 27%
Cholesterol 80mg 0mg 27%
Vitamin B6 0.477mg 0.153mg 25%
Sodium 54mg 601mg 24%
Monounsaturated fat 10.519g 1.019g 24%
Iron 2.24mg 4.09mg 23%
Protein 23.69g 12.96g 21%
Folate 6µg 86µg 20%
Fiber 0g 4.7g 19%
Carbs 0g 55.77g 19%
Calcium 11mg 165mg 15%
Copper 0.08mg 0.198mg 13%
Magnesium 22mg 59mg 9%
Vitamin B3 4.908mg 6.25mg 8%
Selenium 29.7µg 33.4µg 7%
Vitamin B2 0.287mg 0.382mg 7%
Phosphorus 152mg 188mg 5%
Choline 48.8mg 22.1mg 5%
Polyunsaturated fat 1.027g 1.72g 5%
Vitamin K 1.6µg 5.7µg 3%
Vitamin B5 0.536mg 0.456mg 2%
Calories 291kcal 313kcal 1%
Vitamin D 0.2µg 0µg 1%
Vitamin E 0.1mg 0.24mg 1%
Vitamin A 8µg 0µg 1%
Potassium 260mg 223mg 1%
Vitamin D 7IU 0IU 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 51.07g N/A
Sugar 0g 6.42g N/A
Trans fat 1.478g N/A
Tryptophan 0.265mg 0.092mg 0%
Threonine 1.116mg 0.299mg 0%
Isoleucine 1.103mg 0.258mg 0%
Leucine 2.041mg 0.461mg 0%
Lysine 2.269mg 0.215mg 0%
Methionine 0.641mg 0.105mg 0%
Phenylalanine 0.95mg 0.315mg 0%
Valine 1.184mg 0.31mg 0%
Histidine 0.888mg 0.15mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.038g 0.161g N/A
Omega-3 - DPA 0.014g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g 0g N/A
Omega-6 - Linoleic acid 0.7g N/A

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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more ProteinProtein +82.8%
Contains more FatsFats +410.8%
Contains more WaterWater +124.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +27600%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +932.3%
Contains less Sat. FatSaturated fat -89.8%
Contains more Poly. FatPolyunsaturated fat +67.5%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.