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Rib eye steak vs. Canadian bacon — In-Depth Nutrition Comparison

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A recap on differences between rib eye steak and Canadian bacon

  • Rib eye steak is higher in vitamin B12, zinc, and iron, yet Canadian bacon is higher in vitamin B1, selenium, vitamin B3, phosphorus, and potassium.
  • Rib eye steak covers your daily vitamin B12 needs 70% more than Canadian bacon.
  • Rib eye steak contains 9 times more saturated fat than Canadian bacon. While rib eye steak contains 9.684g of saturated fat, Canadian bacon contains only 1.039g.

Food varieties used in this article are Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Canadian bacon, cooked, pan-fried.

Infographic

Rib eye steak vs Canadian bacon 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 19% 2.1% 88% 21% 21% 47% 132% 130% 2.1% 275%
Contains more CalciumCalcium +57.1%
Contains more IronIron +300%
Contains more CopperCopper +27%
Contains more ZincZinc +241.6%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +400%
Contains more MagnesiumMagnesium +22.7%
Contains more PotassiumPotassium +284.2%
Contains more PhosphorusPhosphorus +103.3%
Contains more SeleniumSelenium +69.7%

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.
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% 8.2% 3% 167% 43% 187% 43% 65% 54% 0.5% 3% 57%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +55.1%
Contains more Vitamin B6Vitamin B6 +70.4%
Contains more Vitamin B12Vitamin B12 +388.4%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +50%
Contains more Vitamin EVitamin E +310%
Contains more Vitamin B1Vitamin B1 +842.3%
Contains more Vitamin B3Vitamin B3 +103.5%
Contains more Vitamin B5Vitamin B5 +34.3%
Contains more CholineCholine +114.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0.2µg

All nutrients comparison - raw data values

Nutrient Rib eye steak Canadian bacon DV% diff.
Vitamin B12 2.1µg 0.43µg 70%
Vitamin B1 0.071mg 0.669mg 50%
Sodium 54mg 993mg 41%
Saturated fat 9.684g 1.039g 39%
Selenium 29.7µg 50.4µg 38%
Zinc 5.91mg 1.73mg 38%
Vitamin B3 4.908mg 9.988mg 32%
Fats 21.81g 2.78g 29%
Monounsaturated fat 10.519g 1.255g 23%
Potassium 260mg 999mg 22%
Phosphorus 152mg 309mg 22%
Iron 2.24mg 0.56mg 21%
Vitamin B6 0.477mg 0.28mg 15%
Choline 48.8mg 104.8mg 10%
Protein 23.69g 28.31g 9%
Vitamin B2 0.287mg 0.185mg 8%
Calories 291kcal 146kcal 7%
Polyunsaturated fat 1.027g 0.485g 4%
Vitamin B5 0.536mg 0.72mg 4%
Cholesterol 80mg 67mg 4%
Manganese 0.08mg 0.016mg 3%
Vitamin E 0.1mg 0.41mg 2%
Copper 0.08mg 0.063mg 2%
Vitamin K 1.6µg 0.2µg 1%
Folate 6µg 4µg 1%
Vitamin A 8µg 0µg 1%
Carbs 0g 1.8g 1%
Magnesium 22mg 27mg 1%
Net carbs 0g 1.8g N/A
Vitamin D 7IU 9IU 0%
Calcium 11mg 7mg 0%
Sugar 0g 1.2g N/A
Vitamin D 0.2µg 0.2µg 0%
Trans fat 1.478g 0.008g N/A
Tryptophan 0.265mg 0.332mg 0%
Threonine 1.116mg 1.226mg 0%
Isoleucine 1.103mg 1.32mg 0%
Leucine 2.041mg 2.294mg 0%
Lysine 2.269mg 2.479mg 0%
Methionine 0.641mg 0.764mg 0%
Phenylalanine 0.95mg 1.158mg 0%
Valine 1.184mg 1.41mg 0%
Histidine 0.888mg 1.134mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0.001g N/A
Omega-3 - ALA 0.038g 0.011g N/A
Omega-3 - DPA 0.014g 0.006g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g 0.008g N/A
Omega-6 - Eicosadienoic acid 0.005g 0.014g N/A
Omega-6 - Linoleic acid 0.7g 0.36g 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
28% 3% 2% 63% 5%
Protein: 28.31 g
Fats: 2.78 g
Carbs: 1.8 g
Water: 62.5 g
Other: 4.61 g
Contains more FatsFats +684.5%
Contains more ProteinProtein +19.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.7%
Contains more OtherOther +46000%

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
37% 45% 17%
Saturated fat: Sat. Fat 1.039 g
Monounsaturated fat: Mono. Fat 1.255 g
Polyunsaturated fat: Poly. Fat 0.485 g
Contains more Mono. FatMonounsaturated fat +738.2%
Contains more Poly. FatPolyunsaturated fat +111.8%
Contains less Sat. FatSaturated fat -89.3%

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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. Canadian bacon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168383/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.