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

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How are rib eye steak and club sandwich different?

  • Rib eye steak is richer in vitamin B12, zinc, vitamin B6, iron, and selenium, while club sandwich is higher in phosphorus and vitamin B1.
  • Rib eye steak covers your daily need for vitamin B12, 68% more than club sandwich.
  • Rib eye steak contains 4 times more zinc than club sandwich. Rib eye steak contains 5.91mg of zinc, while club sandwich contains 1.34mg.
  • Club sandwich is lower in saturated fat.

Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise types were used in this article.

Infographic

Rib eye steak vs Club 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more PotassiumPotassium +15%
Contains more IronIron +63.5%
Contains more ZincZinc +341%
Contains less SodiumSodium -91.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +19.8%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +763.6%
Contains more CopperCopper +11.3%
Contains more PhosphorusPhosphorus +41.4%

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B2Vitamin B2 +54.3%
Contains more Vitamin B6Vitamin B6 +61.1%
Contains more Vitamin B12Vitamin B12 +346.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +337.5%
Contains more Vitamin EVitamin E +510%
Contains more Vitamin B1Vitamin B1 +142.3%
Contains more Vitamin B3Vitamin B3 +13.6%
Contains more Vitamin B5Vitamin B5 +54.1%
Contains more Vitamin KVitamin K +443.8%
Contains more FolateFolate +416.7%
~equal in Choline ~47.8mg

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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more ProteinProtein +37.8%
Contains more FatsFats +170.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +23600%
~equal in Water ~52.52g

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains more Mono. FatMonounsaturated fat +256.7%
Contains less Sat. FatSaturated fat -67.9%
Contains more Poly. FatPolyunsaturated fat +83.1%

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

All nutrients comparison - raw data values

Nutrient Rib eye steak Club sandwich DV% diff.
Vitamin B12 2.1µg 0.47µg 68%
Zinc 5.91mg 1.34mg 42%
Saturated fat 9.684g 3.109g 30%
Sodium 54mg 630mg 25%
Fats 21.81g 8.05g 21%
Monounsaturated fat 10.519g 2.949g 19%
Vitamin B6 0.477mg 0.296mg 14%
Protein 23.69g 17.19g 13%
Iron 2.24mg 1.37mg 11%
Cholesterol 80mg 46mg 11%
Phosphorus 152mg 215mg 9%
Selenium 29.7µg 24.8µg 9%
Vitamin B1 0.071mg 0.172mg 8%
Calcium 11mg 95mg 8%
Vitamin B2 0.287mg 0.186mg 8%
Carbs 0g 19.87g 7%
Vitamin K 1.6µg 8.7µg 6%
Folate 6µg 31µg 6%
Polyunsaturated fat 1.027g 1.88g 6%
Vitamin B5 0.536mg 0.826mg 6%
Fiber 0g 1.2g 5%
Vitamin C 0mg 4.4mg 5%
Vitamin B3 4.908mg 5.575mg 4%
Calories 291kcal 220kcal 4%
Manganese 0.08mg 3%
Vitamin E 0.1mg 0.61mg 3%
Vitamin A 8µg 35µg 3%
Magnesium 22mg 32mg 2%
Vitamin D 0.2µg 0.1µg 1%
Copper 0.08mg 0.089mg 1%
Potassium 260mg 226mg 1%
Net carbs 0g 18.67g N/A
Vitamin D 7IU 5IU 0%
Sugar 0g 4.68g N/A
Trans fat 1.478g 0.071g N/A
Choline 48.8mg 47.8mg 0%
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 0.004g N/A
Omega-3 - DHA 0.001g 0.007g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0.014g 0.004g 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 Club 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
37%
Club sandwich
Minerals Daily Need Coverage Score
56%
Rib eye steak
50%
Club sandwich

Comparison summary

Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 576mg)
Which food is lower in Cholesterol?
Club sandwich
Club sandwich is lower in Cholesterol (difference - 34mg)
Which food is lower in Saturated fat?
Club sandwich
Club sandwich is lower in Saturated fat (difference - 6.575g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Club sandwich
Club 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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.