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Rib eye steak vs. Chinese broccoli — In-Depth Nutrition Comparison

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What are the main differences between rib eye steak and chinese broccoli?

  • Rib eye steak is richer in vitamin B12, selenium, zinc, vitamin B6, and vitamin B3, while chinese broccoli is higher in vitamin K, vitamin A, and vitamin C.
  • Rib eye steak's daily need coverage for vitamin B12 is 88% higher.
  • Chinese broccoli has a higher glycemic index (32) than rib eye steak (0).

We used Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Broccoli, chinese, cooked types in this comparison.

Infographic

Rib eye steak vs Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +22.2%
Contains more IronIron +300%
Contains more CopperCopper +31.1%
Contains more ZincZinc +1415.4%
Contains more PhosphorusPhosphorus +270.7%
Contains more SeleniumSelenium +2184.6%
Contains more CalciumCalcium +809.1%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +230%
~equal in Potassium ~261mg

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +96.6%
Contains more Vitamin B3Vitamin B3 +1023.1%
Contains more Vitamin B5Vitamin B5 +237.1%
Contains more Vitamin B6Vitamin B6 +581.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +92.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +925%
Contains more Vitamin EVitamin E +380%
Contains more Vitamin B1Vitamin B1 +33.8%
Contains more Vitamin KVitamin K +5200%
Contains more FolateFolate +1550%

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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +1978.1%
Contains more FatsFats +2929.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +71.7%
Contains more OtherOther +7800%

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% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +20938%
Contains more Poly. FatPolyunsaturated fat +211.2%
Contains less Sat. FatSaturated fat -98.9%

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 Chinese broccoli
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rib eye steak Chinese broccoli DV% diff.
Vitamin B12 2.1µg 0µg 88%
Vitamin K 1.6µg 84.8µg 69%
Selenium 29.7µg 1.3µg 52%
Zinc 5.91mg 0.39mg 50%
Protein 23.69g 1.14g 45%
Saturated fat 9.684g 0.11g 44%
Fats 21.81g 0.72g 32%
Vitamin C 0mg 28.2mg 31%
Vitamin B6 0.477mg 0.07mg 31%
Vitamin B3 4.908mg 0.437mg 28%
Cholesterol 80mg 0mg 27%
Monounsaturated fat 10.519g 0.05g 26%
Folate 6µg 99µg 23%
Iron 2.24mg 0.56mg 21%
Phosphorus 152mg 41mg 16%
Calories 291kcal 22kcal 13%
Vitamin B2 0.287mg 0.146mg 11%
Fiber 0g 2.5g 10%
Calcium 11mg 100mg 9%
Manganese 0.08mg 0.264mg 8%
Vitamin B5 0.536mg 0.159mg 8%
Vitamin A 8µg 82µg 8%
Polyunsaturated fat 1.027g 0.33g 5%
Choline 48.8mg 25.3mg 4%
Vitamin E 0.1mg 0.48mg 3%
Vitamin B1 0.071mg 0.095mg 2%
Sodium 54mg 7mg 2%
Copper 0.08mg 0.061mg 2%
Vitamin D 0.2µg 0µg 1%
Magnesium 22mg 18mg 1%
Vitamin D 7IU 0IU 1%
Carbs 0g 3.81g 1%
Net carbs 0g 1.31g N/A
Potassium 260mg 261mg 0%
Sugar 0g 0.84g N/A
Trans fat 1.478g 0g 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 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 Chinese broccoli
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
40%
Chinese broccoli
Minerals Daily Need Coverage Score
56%
Rib eye steak
18%
Chinese broccoli

Comparison summary

Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 0.84g)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Rib eye steak
Rib eye steak is relatively richer in minerals
Which food is lower in Cholesterol?
Chinese broccoli
Chinese broccoli is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 47mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 9.574g)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $2)
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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.