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  6. Rib eye steak vs. Romano cheese

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

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A recap on differences between rib eye steak and romano cheese

  • Rib eye steak is higher in vitamin B12, zinc, vitamin B3, vitamin B6, selenium, and iron, yet romano cheese is higher in calcium and phosphorus.
  • Romano cheese covers your daily calcium needs 105% more than rib eye steak.
  • Rib eye steak contains 64 times more vitamin B3 than romano cheese. While rib eye steak contains 4.908mg of vitamin B3, romano cheese contains only 0.077mg.
  • The amount of saturated fat in rib eye steak is lower.
  • The glycemic index of rib eye steak is lower.

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 Cheese, romano.

Infographic

Rib eye steak vs Romano 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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more PotassiumPotassium +202.3%
Contains more IronIron +190.9%
Contains more CopperCopper +166.7%
Contains more ZincZinc +129.1%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +300%
Contains more SeleniumSelenium +104.8%
Contains more MagnesiumMagnesium +86.4%
Contains more CalciumCalcium +9572.7%
Contains more PhosphorusPhosphorus +400%

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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin B1Vitamin B1 +91.9%
Contains more Vitamin B3Vitamin B3 +6274%
Contains more Vitamin B5Vitamin B5 +26.4%
Contains more Vitamin B6Vitamin B6 +461.2%
Contains more Vitamin B12Vitamin B12 +87.5%
Contains more CholineCholine +216.9%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin EVitamin E +130%
Contains more Vitamin DVitamin D +150%
Contains more Vitamin B2Vitamin B2 +28.9%
Contains more Vitamin KVitamin K +37.5%
Contains more FolateFolate +16.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Rib eye steak Romano cheese DV% diff.
Calcium 11mg 1064mg 105%
Phosphorus 152mg 760mg 87%
Sodium 54mg 1433mg 60%
Vitamin B12 2.1µg 1.12µg 41%
Saturated fat 9.684g 17.115g 34%
Vitamin B6 0.477mg 0.085mg 30%
Zinc 5.91mg 2.58mg 30%
Vitamin B3 4.908mg 0.077mg 30%
Selenium 29.7µg 14.5µg 28%
Iron 2.24mg 0.77mg 18%
Protein 23.69g 31.8g 16%
Vitamin A 8µg 96µg 10%
Cholesterol 80mg 104mg 8%
Fats 21.81g 26.94g 8%
Monounsaturated fat 10.519g 7.838g 7%
Choline 48.8mg 15.4mg 6%
Copper 0.08mg 0.03mg 6%
Vitamin B2 0.287mg 0.37mg 6%
Calories 291kcal 387kcal 5%
Potassium 260mg 86mg 5%
Magnesium 22mg 41mg 5%
Manganese 0.08mg 0.02mg 3%
Vitamin B1 0.071mg 0.037mg 3%
Polyunsaturated fat 1.027g 0.593g 3%
Vitamin D 0.2µg 0.5µg 2%
Vitamin B5 0.536mg 0.424mg 2%
Vitamin D 7IU 20IU 2%
Vitamin E 0.1mg 0.23mg 1%
Vitamin K 1.6µg 2.2µg 1%
Carbs 0g 3.63g 1%
Net carbs 0g 3.63g N/A
Sugar 0g 0.73g N/A
Folate 6µg 7µg 0%
Trans fat 1.478g N/A
Tryptophan 0.265mg 0.429mg 0%
Threonine 1.116mg 1.171mg 0%
Isoleucine 1.103mg 1.685mg 0%
Leucine 2.041mg 3.071mg 0%
Lysine 2.269mg 2.941mg 0%
Methionine 0.641mg 0.852mg 0%
Phenylalanine 0.95mg 1.71mg 0%
Valine 1.184mg 2.183mg 0%
Histidine 0.888mg 1.231mg 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

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
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more WaterWater +76.3%
Contains more ProteinProtein +34.2%
Contains more FatsFats +23.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +67100%

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% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -43.4%
Contains more Mono. FatMonounsaturated fat +34.2%
Contains more Poly. FatPolyunsaturated fat +73.2%

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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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.