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  6. Rib eye steak vs. Cottage cheese

Rib eye steak vs. Cottage cheese — In-Depth Nutrition Comparison

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How are Rib eye steak and Cottage cheese different?

  • Rib eye steak has more Vitamin B12, Zinc, Selenium, Vitamin B6, Vitamin B3, Iron, and Vitamin B2 than Cottage cheese.
  • Daily need coverage for Vitamin B12 from Rib eye steak is 70% higher.
  • Rib eye steak contains 50 times more Vitamin B3 than Cottage cheese. While Rib eye steak contains 4.908mg of Vitamin B3, Cottage cheese contains only 0.099mg.
  • Cottage cheese has less Saturated Fat.

Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Cheese, cottage, creamed, large or small curd are the varieties used in this article.

Infographic

Rib eye steak vs Cottage cheese 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.
Rib eye steak
Rib eye steak
8
:
2
Cottage cheese
Cottage cheese
Contains more Iron +3100%
Contains more Magnesium +175%
Contains more Potassium +150%
Contains less Sodium -85.2%
Contains more Zinc +1377.5%
Contains more Copper +175.9%
Contains more Manganese +3900%
Contains more Selenium +206.2%
Contains more Calcium +654.5%
Equal in Phosphorus - 159
Rib eye steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 16% 66% 23% 8% 162% 27% 11% 162%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Contains more Iron +3100%
Contains more Magnesium +175%
Contains more Potassium +150%
Contains less Sodium -85.2%
Contains more Zinc +1377.5%
Contains more Copper +175.9%
Contains more Manganese +3900%
Contains more Selenium +206.2%
Contains more Calcium +654.5%
Equal in Phosphorus - 159

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.
Rib eye steak
Rib eye steak
8
:
3
Cottage cheese
Cottage cheese
Contains more Vitamin E +25%
Contains more Vitamin D +100%
Contains more Vitamin B1 +163%
Contains more Vitamin B2 +76.1%
Contains more Vitamin B3 +4857.6%
Contains more Vitamin B6 +937%
Contains more Vitamin B12 +388.4%
Contains more Vitamin K +∞%
Contains more Vitamin A +460%
Contains more Folate +100%
Equal in Vitamin B5 - 0.557
Rib eye steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 2% 6% 0% 18% 67% 93% 33% 111% 5% 263% 4%
Cottage cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 2% 3% 0% 7% 38% 2% 34% 11% 9% 54% 0%
Contains more Vitamin E +25%
Contains more Vitamin D +100%
Contains more Vitamin B1 +163%
Contains more Vitamin B2 +76.1%
Contains more Vitamin B3 +4857.6%
Contains more Vitamin B6 +937%
Contains more Vitamin B12 +388.4%
Contains more Vitamin K +∞%
Contains more Vitamin A +460%
Contains more Folate +100%
Equal in Vitamin B5 - 0.557

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rib eye steak
Rib eye steak
2
:
3
Cottage cheese
Cottage cheese
Contains more Protein +113%
Contains more Fats +407.2%
Contains more Carbs +∞%
Contains more Water +46.4%
Contains more Other +14000%
Rib eye steak
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Cottage cheese
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more Protein +113%
Contains more Fats +407.2%
Contains more Carbs +∞%
Contains more Water +46.4%
Contains more Other +14000%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rib eye steak
Rib eye steak
2
:
1
Cottage cheese
Cottage cheese
Contains more Monounsaturated Fat +1252.1%
Contains more Polyunsaturated fat +735%
Contains less Saturated Fat -82.3%
Rib eye steak
46% 50% 5%
Saturated Fat: 9.684 g
Monounsaturated Fat: 10.519 g
Polyunsaturated fat: 1.027 g
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Contains more Monounsaturated Fat +1252.1%
Contains more Polyunsaturated fat +735%
Contains less Saturated Fat -82.3%

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 Cottage cheese
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Rib eye steak Cottage cheese Opinion
Net carbs 0g 3.38g Cottage cheese
Protein 23.69g 11.12g Rib eye steak
Fats 21.81g 4.3g Rib eye steak
Carbs 0g 3.38g Cottage cheese
Calories 291kcal 98kcal Rib eye steak
Sugar 0g 2.67g Rib eye steak
Calcium 11mg 83mg Cottage cheese
Iron 2.24mg 0.07mg Rib eye steak
Magnesium 22mg 8mg Rib eye steak
Phosphorus 152mg 159mg Cottage cheese
Potassium 260mg 104mg Rib eye steak
Sodium 54mg 364mg Rib eye steak
Zinc 5.91mg 0.4mg Rib eye steak
Copper 0.08mg 0.029mg Rib eye steak
Manganese 0.08mg 0.002mg Rib eye steak
Selenium 29.7µg 9.7µg Rib eye steak
Vitamin A 25IU 140IU Cottage cheese
Vitamin A RAE 8µg 37µg Cottage cheese
Vitamin E 0.1mg 0.08mg Rib eye steak
Vitamin D 7IU 3IU Rib eye steak
Vitamin D 0.2µg 0.1µg Rib eye steak
Vitamin B1 0.071mg 0.027mg Rib eye steak
Vitamin B2 0.287mg 0.163mg Rib eye steak
Vitamin B3 4.908mg 0.099mg Rib eye steak
Vitamin B5 0.536mg 0.557mg Cottage cheese
Vitamin B6 0.477mg 0.046mg Rib eye steak
Folate 6µg 12µg Cottage cheese
Vitamin B12 2.1µg 0.43µg Rib eye steak
Vitamin K 1.6µg 0µg Rib eye steak
Tryptophan 0.265mg 0.147mg Rib eye steak
Threonine 1.116mg 0.5mg Rib eye steak
Isoleucine 1.103mg 0.591mg Rib eye steak
Leucine 2.041mg 1.116mg Rib eye steak
Lysine 2.269mg 0.934mg Rib eye steak
Methionine 0.641mg 0.269mg Rib eye steak
Phenylalanine 0.95mg 0.577mg Rib eye steak
Valine 1.184mg 0.748mg Rib eye steak
Histidine 0.888mg 0.326mg Rib eye steak
Cholesterol 80mg 17mg Cottage cheese
Trans Fat 1.478g Cottage cheese
Saturated Fat 9.684g 1.718g Cottage cheese
Omega-3 - DHA 0.001g 0g Rib eye steak
Omega-3 - EPA 0.001g 0g Rib eye steak
Omega-3 - DPA 0.014g 0g Rib eye steak
Monounsaturated Fat 10.519g 0.778g Rib eye steak
Polyunsaturated fat 1.027g 0.123g Rib eye steak
Omega-6 - Eicosadienoic acid 0.005g Rib eye steak
Omega-6 - Linoleic acid 0.7g Rib eye steak
Omega-3 - ALA 0.038g Rib eye steak
Omega-6 - Dihomo-gamma-linoleic acid 0.024g Rib eye steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rib eye steak Cottage cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Rib eye steak
14%
Cottage cheese
Minerals Daily Need Coverage Score
56%
Rib eye steak
23%
Cottage cheese

Comparison summary

Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 2.67g)
Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 310mg)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Rib eye steak
Rib eye steak is relatively richer in minerals
Which food is richer in vitamins?
Rib eye steak
Rib eye steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 63mg)
Which food is lower in Saturated Fat?
Cottage cheese
Cottage cheese is lower in Saturated Fat (difference - 7.966g)
Which food is cheaper?
?
The foods are relatively equal in price ($2)

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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.