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  6. Rib eye steak vs. Plantain raw

Rib eye steak vs. Plantain raw — In-Depth Nutrition Comparison

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The main differences between rib eye steak and plantain raw

  • Rib eye steak is richer in vitamin B12, zinc, selenium, vitamin B3, iron, and vitamin B2, yet plantain raw is richer in vitamin A and vitamin C.
  • Daily need coverage for vitamin B12 for rib eye steak is 88% higher.
  • Rib eye steak has a lower glycemic index than plantain raw.

Food types 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 Plantains, raw.

Infographic

Rib eye steak vs Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +266.7%
Contains more IronIron +273.3%
Contains more ZincZinc +4121.4%
Contains more PhosphorusPhosphorus +347.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1880%
Contains more MagnesiumMagnesium +68.2%
Contains more PotassiumPotassium +91.9%
Contains less SodiumSodium -92.6%
~equal in Copper ~0.081mg

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +36.5%
Contains more Vitamin B2Vitamin B2 +431.5%
Contains more Vitamin B3Vitamin B3 +615.5%
Contains more Vitamin B5Vitamin B5 +106.2%
Contains more Vitamin B6Vitamin B6 +59.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +128.6%
Contains more CholineCholine +261.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +40%
Contains more FolateFolate +266.7%

All nutrients comparison - raw data values

Nutrient Rib eye steak Plantain raw DV% diff.
Vitamin B12 2.1µg 0µg 88%
Zinc 5.91mg 0.14mg 52%
Selenium 29.7µg 1.5µg 51%
Protein 23.69g 1.3g 45%
Saturated fat 9.684g 0.143g 43%
Fats 21.81g 0.37g 33%
Cholesterol 80mg 0mg 27%
Vitamin B3 4.908mg 0.686mg 26%
Monounsaturated fat 10.519g 0.032g 26%
Iron 2.24mg 0.6mg 21%
Vitamin C 0mg 18.4mg 20%
Vitamin B2 0.287mg 0.054mg 18%
Phosphorus 152mg 34mg 17%
Vitamin B6 0.477mg 0.299mg 14%
Carbs 0g 31.89g 11%
Fiber 0g 2.3g 9%
Calories 291kcal 122kcal 8%
Potassium 260mg 499mg 7%
Choline 48.8mg 13.5mg 6%
Polyunsaturated fat 1.027g 0.069g 6%
Vitamin B5 0.536mg 0.26mg 6%
Vitamin A 8µg 56µg 5%
Folate 6µg 22µg 4%
Magnesium 22mg 37mg 4%
Manganese 0.08mg 3%
Vitamin B1 0.071mg 0.052mg 2%
Sodium 54mg 4mg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin K 1.6µg 0.7µg 1%
Calcium 11mg 3mg 1%
Vitamin D 7IU 0IU 1%
Net carbs 0g 29.59g N/A
Sugar 0g 15g N/A
Copper 0.08mg 0.081mg 0%
Vitamin E 0.1mg 0.14mg 0%
Trans fat 1.478g 0g N/A
Tryptophan 0.265mg 0.015mg 0%
Threonine 1.116mg 0.034mg 0%
Isoleucine 1.103mg 0.036mg 0%
Leucine 2.041mg 0.059mg 0%
Lysine 2.269mg 0.06mg 0%
Methionine 0.641mg 0.017mg 0%
Phenylalanine 0.95mg 0.044mg 0%
Valine 1.184mg 0.046mg 0%
Histidine 0.888mg 0.064mg 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% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +1722.3%
Contains more FatsFats +5794.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +19.8%
Contains more OtherOther +11500%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +32771.9%
Contains more Poly. FatPolyunsaturated fat +1388.4%
Contains less Sat. FatSaturated fat -98.5%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.