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  6. Rib eye steak vs. Broccoli

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

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What are the differences between rib eye steak and broccoli?

  • Rib eye steak is higher in vitamin B12, zinc, selenium, vitamin B3, vitamin B6, and iron, yet broccoli is higher in vitamin C and vitamin K.
  • Broccoli's daily need coverage for vitamin C is 99% more.
  • The amount of cholesterol in broccoli is lower.
  • The glycemic index of rib eye steak is lower.

We used Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Broccoli, raw types in this article.

Infographic

Rib eye steak vs Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more IronIron +206.8%
Contains more CopperCopper +63.3%
Contains more ZincZinc +1341.5%
Contains more PhosphorusPhosphorus +130.3%
Contains more SeleniumSelenium +1088%
Contains more CalciumCalcium +327.3%
Contains more PotassiumPotassium +21.5%
Contains less SodiumSodium -38.9%
Contains more ManganeseManganese +162.5%
~equal in Magnesium ~21mg

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +145.3%
Contains more Vitamin B3Vitamin B3 +668.1%
Contains more Vitamin B6Vitamin B6 +172.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +161%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +287.5%
Contains more Vitamin EVitamin E +680%
Contains more Vitamin KVitamin K +6250%
Contains more FolateFolate +950%
~equal in Vitamin B1 ~0.071mg
~equal in Vitamin B5 ~0.573mg

All nutrients comparison - raw data values

Nutrient Rib eye steak Broccoli DV% diff.
Vitamin C 0mg 89.2mg 99%
Vitamin B12 2.1µg 0µg 88%
Vitamin K 1.6µg 101.6µg 83%
Zinc 5.91mg 0.41mg 50%
Selenium 29.7µg 2.5µg 49%
Saturated fat 9.684g 0.039g 44%
Protein 23.69g 2.82g 42%
Fats 21.81g 0.37g 33%
Vitamin B3 4.908mg 0.639mg 27%
Cholesterol 80mg 0mg 27%
Monounsaturated fat 10.519g 0.011g 26%
Vitamin B6 0.477mg 0.175mg 23%
Iron 2.24mg 0.73mg 19%
Folate 6µg 63µg 14%
Vitamin B2 0.287mg 0.117mg 13%
Calories 291kcal 34kcal 13%
Phosphorus 152mg 66mg 12%
Fiber 0g 2.6g 10%
Polyunsaturated fat 1.027g 0.038g 7%
Manganese 0.08mg 0.21mg 6%
Choline 48.8mg 18.7mg 5%
Vitamin E 0.1mg 0.78mg 5%
Calcium 11mg 47mg 4%
Vitamin A 8µg 31µg 3%
Copper 0.08mg 0.049mg 3%
Potassium 260mg 316mg 2%
Carbs 0g 6.64g 2%
Fructose 0.68g 1%
Vitamin B5 0.536mg 0.573mg 1%
Vitamin D 7IU 0IU 1%
Sodium 54mg 33mg 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 0g 4.04g N/A
Magnesium 22mg 21mg 0%
Sugar 0g 1.7g N/A
Vitamin B1 0.071mg 0.071mg 0%
Trans fat 1.478g 0g N/A
Tryptophan 0.265mg 0.033mg 0%
Threonine 1.116mg 0.088mg 0%
Isoleucine 1.103mg 0.079mg 0%
Leucine 2.041mg 0.129mg 0%
Lysine 2.269mg 0.135mg 0%
Methionine 0.641mg 0.038mg 0%
Phenylalanine 0.95mg 0.117mg 0%
Valine 1.184mg 0.125mg 0%
Histidine 0.888mg 0.059mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.038g 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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +740.1%
Contains more FatsFats +5794.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +63.9%
Contains more OtherOther +8600%

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +95527.3%
Contains more Poly. FatPolyunsaturated fat +2602.6%
Contains less Sat. FatSaturated fat -99.6%

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.