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Rib eye steak vs. Chicken sandwich — In-Depth Nutrition Comparison

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How are rib eye steak and chicken sandwich different?

  • Rib eye steak is higher in vitamin B12, zinc, and selenium; however, chicken sandwich is richer in vitamin B3, vitamin E, vitamin B5, and vitamin B1.
  • Daily need coverage for vitamin B12 for rib eye steak is 82% higher.
  • Rib eye steak contains 10 times more zinc than chicken sandwich. While rib eye steak contains 5.91mg of zinc, chicken sandwich contains only 0.61mg.
  • Chicken sandwich has less saturated fat.
  • Rib eye steak has a lower glycemic index (0) than chicken sandwich (74).

Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Fast foods, chicken fillet sandwich, plain with pickles are the varieties used in this article.

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Rib eye steak vs Chicken sandwich 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 17% 17% 22% 66% 22% 17% 79% 98% 29% 109%
Contains more IronIron +26.6%
Contains more CopperCopper +19.4%
Contains more ZincZinc +868.9%
Contains less SodiumSodium -92.8%
Contains more SeleniumSelenium +49.2%
Contains more CalciumCalcium +427.3%
Contains more PhosphorusPhosphorus +21.7%
Contains more ManganeseManganese +173.8%
~equal in Magnesium ~24mg
~equal in Potassium ~245mg

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 2.7% 1% 48% 1.5% 58% 69% 145% 72% 88% 16% 21% 35% 19%
Contains more Vitamin AVitamin A +166.7%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B6Vitamin B6 +24.5%
Contains more Vitamin B12Vitamin B12 +1515.4%
Contains more CholineCholine +38.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2310%
Contains more Vitamin B1Vitamin B1 +223.9%
Contains more Vitamin B3Vitamin B3 +57.3%
Contains more Vitamin B5Vitamin B5 +123.9%
Contains more Vitamin KVitamin K +431.3%
Contains more FolateFolate +683.3%
~equal in Vitamin B2 ~0.3mg

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
16% 11% 21% 49% 3%
Protein: 16.28 g
Fats: 11.19 g
Carbs: 20.89 g
Water: 48.94 g
Other: 2.7 g
Contains more ProteinProtein +45.5%
Contains more FatsFats +94.9%
Contains more WaterWater +11.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +26900%

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
22% 46% 32%
Saturated fat: Sat. Fat 2.123 g
Monounsaturated fat: Mono. Fat 4.481 g
Polyunsaturated fat: Poly. Fat 3.177 g
Contains more Mono. FatMonounsaturated fat +134.7%
Contains less Sat. FatSaturated fat -78.1%
Contains more Poly. FatPolyunsaturated fat +209.3%

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 Chicken sandwich
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rib eye steak Chicken sandwich DV% diff.
Vitamin B12 2.1µg 0.13µg 82%
Zinc 5.91mg 0.61mg 48%
Saturated fat 9.684g 2.123g 34%
Sodium 54mg 753mg 30%
Selenium 29.7µg 19.9µg 18%
Vitamin B3 4.908mg 7.72mg 18%
Fats 21.81g 11.19g 16%
Monounsaturated fat 10.519g 4.481g 15%
Cholesterol 80mg 35mg 15%
Protein 23.69g 16.28g 15%
Vitamin E 0.1mg 2.41mg 15%
Polyunsaturated fat 1.027g 3.177g 14%
Vitamin B5 0.536mg 1.2mg 13%
Vitamin B1 0.071mg 0.23mg 13%
Folate 6µg 47µg 10%
Starch 16.5g 7%
Vitamin B6 0.477mg 0.383mg 7%
Carbs 0g 20.89g 7%
Fiber 0g 1.4g 6%
Iron 2.24mg 1.77mg 6%
Manganese 0.08mg 0.219mg 6%
Vitamin K 1.6µg 8.5µg 6%
Phosphorus 152mg 185mg 5%
Calcium 11mg 58mg 5%
Choline 48.8mg 35.3mg 2%
Calories 291kcal 250kcal 2%
Vitamin B2 0.287mg 0.3mg 1%
Fructose 0.97g 1%
Vitamin A 8µg 3µg 1%
Copper 0.08mg 0.067mg 1%
Vitamin C 0mg 0.8mg 1%
Vitamin D 0.2µg 0.1µg 1%
Net carbs 0g 19.49g N/A
Vitamin D 7IU 5IU 0%
Magnesium 22mg 24mg 0%
Potassium 260mg 245mg 0%
Sugar 0g 3.64g N/A
Trans fat 1.478g 0.03g N/A
Tryptophan 0.265mg 0%
Threonine 1.116mg 0%
Isoleucine 1.103mg 0%
Leucine 2.041mg 0%
Lysine 2.269mg 0%
Methionine 0.641mg 0%
Phenylalanine 0.95mg 0%
Valine 1.184mg 0%
Histidine 0.888mg 0%
Omega-3 - EPA 0.001g 0.003g N/A
Omega-3 - DHA 0.001g 0.003g N/A
Omega-3 - ALA 0.038g 0.197g N/A
Omega-3 - DPA 0.014g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g 0.008g N/A
Omega-6 - Eicosadienoic acid 0.005g 0.006g N/A
Omega-6 - Linoleic acid 0.7g 2.884g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rib eye steak Chicken sandwich
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
44%
Chicken sandwich
Minerals Daily Need Coverage Score
56%
Rib eye steak
48%
Chicken sandwich

Comparison summary

Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 3.64g)
Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 699mg)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 74)
Which food is lower in Cholesterol?
Chicken sandwich
Chicken sandwich is lower in Cholesterol (difference - 45mg)
Which food is lower in Saturated fat?
Chicken sandwich
Chicken sandwich is lower in Saturated fat (difference - 7.561g)
Which food is cheaper?
Chicken sandwich
Chicken sandwich is cheaper (difference - $2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chicken sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170295/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.