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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 for 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.

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Rib eye steak vs Cottage cheese 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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +175%
Contains more PotassiumPotassium +150%
Contains more IronIron +3100%
Contains more CopperCopper +175.9%
Contains more ZincZinc +1377.5%
Contains less SodiumSodium -85.2%
Contains more ManganeseManganese +3900%
Contains more SeleniumSelenium +206.2%
Contains more CalciumCalcium +654.5%
~equal in Phosphorus ~159mg

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B1Vitamin B1 +163%
Contains more Vitamin B2Vitamin B2 +76.1%
Contains more Vitamin B3Vitamin B3 +4857.6%
Contains more Vitamin B6Vitamin B6 +937%
Contains more Vitamin B12Vitamin B12 +388.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +165.2%
Contains more Vitamin AVitamin A +362.5%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.557mg

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
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 ProteinProtein +113%
Contains more FatsFats +407.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +46.4%
Contains more OtherOther +14000%

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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains more Mono. FatMonounsaturated fat +1252.1%
Contains more Poly. FatPolyunsaturated fat +735%
Contains less Sat. FatSaturated 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 DV% diff.
Vitamin B12 2.1µg 0.43µg 70%
Zinc 5.91mg 0.4mg 50%
Saturated fat 9.684g 1.718g 36%
Selenium 29.7µg 9.7µg 36%
Vitamin B6 0.477mg 0.046mg 33%
Vitamin B3 4.908mg 0.099mg 30%
Fats 21.81g 4.3g 27%
Iron 2.24mg 0.07mg 27%
Protein 23.69g 11.12g 25%
Monounsaturated fat 10.519g 0.778g 24%
Cholesterol 80mg 17mg 21%
Sodium 54mg 364mg 13%
Vitamin B2 0.287mg 0.163mg 10%
Calories 291kcal 98kcal 10%
Calcium 11mg 83mg 7%
Choline 48.8mg 18.4mg 6%
Polyunsaturated fat 1.027g 0.123g 6%
Copper 0.08mg 0.029mg 6%
Potassium 260mg 104mg 5%
Vitamin B1 0.071mg 0.027mg 4%
Vitamin A 8µg 37µg 3%
Manganese 0.08mg 0.002mg 3%
Magnesium 22mg 8mg 3%
Folate 6µg 12µg 2%
Phosphorus 152mg 159mg 1%
Vitamin D 0.2µg 0.1µg 1%
Carbs 0g 3.38g 1%
Vitamin D 7IU 3IU 1%
Vitamin K 1.6µg 0µg 1%
Net carbs 0g 3.38g N/A
Sugar 0g 2.67g N/A
Vitamin E 0.1mg 0.08mg 0%
Vitamin B5 0.536mg 0.557mg 0%
Trans fat 1.478g N/A
Tryptophan 0.265mg 0.147mg 0%
Threonine 1.116mg 0.5mg 0%
Isoleucine 1.103mg 0.591mg 0%
Leucine 2.041mg 1.116mg 0%
Lysine 2.269mg 0.934mg 0%
Methionine 0.641mg 0.269mg 0%
Phenylalanine 0.95mg 0.577mg 0%
Valine 1.184mg 0.748mg 0%
Histidine 0.888mg 0.326mg 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 N/A
Omega-6 - Linoleic acid 0.7g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rib eye steak Cottage cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
48%
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.