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  6. Rib eye steak vs. Cauliflower

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

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Important differences between rib eye steak and cauliflower

  • Rib eye steak has more vitamin B12, selenium, zinc, vitamin B3, iron, vitamin B6, and vitamin B2; however, cauliflower has more vitamin C.
  • Rib eye steak's daily need coverage for vitamin B12 is 88% more.

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 Cauliflower, raw.

Infographic

Rib eye steak vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +46.7%
Contains more IronIron +433.3%
Contains more CopperCopper +105.1%
Contains more ZincZinc +2088.9%
Contains more PhosphorusPhosphorus +245.5%
Contains more SeleniumSelenium +4850%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +15%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +93.8%

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +42%
Contains more Vitamin B2Vitamin B2 +378.3%
Contains more Vitamin B3Vitamin B3 +868%
Contains more Vitamin B6Vitamin B6 +159.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +24.4%
Contains more Vitamin KVitamin K +868.8%
Contains more FolateFolate +850%
~equal in Choline ~44.3mg

All nutrients comparison - raw data values

Nutrient Rib eye steak Cauliflower DV% diff.
Vitamin B12 2.1µg 0µg 88%
Vitamin C 0mg 48.2mg 54%
Selenium 29.7µg 0.6µg 53%
Zinc 5.91mg 0.27mg 51%
Protein 23.69g 1.92g 44%
Saturated fat 9.684g 0.13g 43%
Fats 21.81g 0.28g 33%
Vitamin B3 4.908mg 0.507mg 28%
Cholesterol 80mg 0mg 27%
Monounsaturated fat 10.519g 0.034g 26%
Vitamin B6 0.477mg 0.184mg 23%
Iron 2.24mg 0.42mg 23%
Vitamin B2 0.287mg 0.06mg 17%
Phosphorus 152mg 44mg 15%
Folate 6µg 57µg 13%
Calories 291kcal 25kcal 13%
Vitamin K 1.6µg 15.5µg 12%
Fiber 0g 2g 8%
Polyunsaturated fat 1.027g 0.031g 7%
Copper 0.08mg 0.039mg 5%
Vitamin B5 0.536mg 0.667mg 3%
Manganese 0.08mg 0.155mg 3%
Vitamin B1 0.071mg 0.05mg 2%
Carbs 0g 4.97g 2%
Magnesium 22mg 15mg 2%
Fructose 0.97g 1%
Vitamin D 7IU 0IU 1%
Choline 48.8mg 44.3mg 1%
Calcium 11mg 22mg 1%
Potassium 260mg 299mg 1%
Sodium 54mg 30mg 1%
Vitamin A 8µg 0µg 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 0g 2.97g N/A
Sugar 0g 1.91g N/A
Vitamin E 0.1mg 0.08mg 0%
Trans fat 1.478g 0g N/A
Tryptophan 0.265mg 0.02mg 0%
Threonine 1.116mg 0.076mg 0%
Isoleucine 1.103mg 0.071mg 0%
Leucine 2.041mg 0.106mg 0%
Lysine 2.269mg 0.217mg 0%
Methionine 0.641mg 0.02mg 0%
Phenylalanine 0.95mg 0.065mg 0%
Valine 1.184mg 0.125mg 0%
Histidine 0.888mg 0.056mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.038g 0.015g N/A
Omega-3 - DPA 0.014g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g 0g N/A
Omega-6 - Eicosadienoic acid 0.005g 0g N/A
Omega-6 - Linoleic acid 0.7g 0.013g 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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +1133.9%
Contains more FatsFats +7689.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +69%
Contains more OtherOther +7500%

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +30838.2%
Contains more Poly. FatPolyunsaturated fat +3212.9%
Contains less Sat. FatSaturated fat -98.7%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.