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Rib eye steak vs. Crouton — In-Depth Nutrition Comparison

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How are rib eye steak and crouton different?

  • Rib eye steak is higher in vitamin B12, zinc, and vitamin B6; however, crouton is richer in vitamin B1, folate, iron, and fiber.
  • Daily need coverage for vitamin B12 for rib eye steak is 88% higher.
  • Rib eye steak has a lower glycemic index (0) than crouton (72).

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

Infographic

Rib eye steak vs Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Contains more PotassiumPotassium +109.7%
Contains more ZincZinc +564%
Contains more PhosphorusPhosphorus +32.2%
Contains less SodiumSodium -92.3%
Contains more MagnesiumMagnesium +40.9%
Contains more CalciumCalcium +590.9%
Contains more IronIron +82.1%
Contains more CopperCopper +103.8%
Contains more ManganeseManganese +525%
Contains more SeleniumSelenium +26.3%

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% 0% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +24.9%
Contains more Vitamin B6Vitamin B6 +1734.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +777.5%
Contains more Vitamin B3Vitamin B3 +10.8%
Contains more FolateFolate +2100%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.272mg

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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more ProteinProtein +99.1%
Contains more FatsFats +230.5%
Contains more WaterWater +890.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +24900%

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
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Contains more Mono. FatMonounsaturated fat +243.9%
Contains less Sat. FatSaturated fat -84.4%
Contains more Poly. FatPolyunsaturated fat +24%

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 Crouton
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Rib eye steak Crouton DV% diff.
Vitamin B12 2.1µg 0µg 88%
Vitamin B1 0.071mg 0.623mg 46%
Zinc 5.91mg 0.89mg 46%
Saturated fat 9.684g 1.51g 37%
Vitamin B6 0.477mg 0.026mg 35%
Folate 6µg 132µg 32%
Sodium 54mg 698mg 28%
Cholesterol 80mg 0mg 27%
Carbs 0g 73.5g 25%
Protein 23.69g 11.9g 24%
Iron 2.24mg 4.08mg 23%
Fats 21.81g 6.6g 23%
Fiber 0g 5.1g 20%
Monounsaturated fat 10.519g 3.059g 19%
Manganese 0.08mg 0.5mg 18%
Selenium 29.7µg 37.5µg 14%
Choline 48.8mg 9%
Copper 0.08mg 0.163mg 9%
Calcium 11mg 76mg 7%
Calories 291kcal 407kcal 6%
Phosphorus 152mg 115mg 5%
Potassium 260mg 124mg 4%
Vitamin B3 4.908mg 5.439mg 3%
Vitamin B5 0.536mg 0.429mg 2%
Magnesium 22mg 31mg 2%
Polyunsaturated fat 1.027g 1.273g 2%
Vitamin D 0.2µg 1%
Vitamin E 0.1mg 1%
Vitamin B2 0.287mg 0.272mg 1%
Vitamin A 8µg 0µg 1%
Vitamin K 1.6µg 1%
Vitamin D 7IU 1%
Net carbs 0g 68.4g N/A
Trans fat 1.478g N/A
Tryptophan 0.265mg 0.14mg 0%
Threonine 1.116mg 0.337mg 0%
Isoleucine 1.103mg 0.456mg 0%
Leucine 2.041mg 0.832mg 0%
Lysine 2.269mg 0.278mg 0%
Methionine 0.641mg 0.211mg 0%
Phenylalanine 0.95mg 0.586mg 0%
Valine 1.184mg 0.514mg 0%
Histidine 0.888mg 0.255mg 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 Crouton
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
35%
Crouton
Minerals Daily Need Coverage Score
56%
Rib eye steak
70%
Crouton

Comparison summary

Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 644mg)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 72)
Which food is richer in vitamins?
Rib eye steak
Rib eye steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Crouton
Crouton is lower in Cholesterol (difference - 80mg)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Crouton
Crouton is lower in Saturated fat (difference - 8.174g)
Which food is cheaper?
Crouton
Crouton is cheaper (difference - $0.5)
Which food is richer in minerals?
Crouton
Crouton is relatively richer in minerals

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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.