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  6. Rib eye steak vs. Filo

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

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A recap on differences between rib eye steak and filo

  • Rib eye steak is higher in vitamin B12, zinc, and vitamin B6, yet filo is higher in vitamin B1, folate, manganese, and iron.
  • Rib eye steak covers your daily vitamin B12 needs 88% more than filo.
  • The glycemic index of rib eye steak is lower.

Food varieties 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 Phyllo dough.

Infographic

Rib eye steak vs Filo 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%
Filo
Filo
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains more MagnesiumMagnesium +46.7%
Contains more PotassiumPotassium +251.4%
Contains more ZincZinc +1106.1%
Contains more PhosphorusPhosphorus +102.7%
Contains less SodiumSodium -88.8%
Contains more SeleniumSelenium +27.5%
Contains more IronIron +43.3%
Contains more CopperCopper +26.3%
Contains more ManganeseManganese +495%
~equal in Calcium ~11mg

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%
Filo
Filo
4
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% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +20.5%
Contains more Vitamin B5Vitamin B5 +77.5%
Contains more Vitamin B6Vitamin B6 +1490%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +607.2%
Contains more Vitamin B1Vitamin B1 +662%
Contains more Vitamin B2Vitamin B2 +18.8%
Contains more Vitamin KVitamin K +56.3%
Contains more FolateFolate +1366.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Rib eye steak Filo DV% diff.
Vitamin B12 2.1µg 0µg 88%
Zinc 5.91mg 0.49mg 49%
Vitamin B1 0.071mg 0.541mg 39%
Saturated fat 9.684g 1.47g 37%
Vitamin B6 0.477mg 0.03mg 34%
Protein 23.69g 7.1g 33%
Cholesterol 80mg 0mg 27%
Fats 21.81g 6g 24%
Folate 6µg 88µg 21%
Sodium 54mg 483mg 19%
Carbs 0g 52.6g 18%
Monounsaturated fat 10.519g 3.149g 18%
Manganese 0.08mg 0.476mg 17%
Iron 2.24mg 3.21mg 12%
Selenium 29.7µg 23.3µg 12%
Phosphorus 152mg 75mg 11%
Choline 48.8mg 6.9mg 8%
Fiber 0g 1.9g 8%
Vitamin B3 4.908mg 4.073mg 5%
Vitamin B5 0.536mg 0.302mg 5%
Potassium 260mg 74mg 5%
Vitamin B2 0.287mg 0.341mg 4%
Copper 0.08mg 0.101mg 2%
Magnesium 22mg 15mg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin A 8µg 0µg 1%
Vitamin D 7IU 0IU 1%
Polyunsaturated fat 1.027g 0.923g 1%
Vitamin K 1.6µg 2.5µg 1%
Calories 291kcal 299kcal 0%
Net carbs 0g 50.7g N/A
Calcium 11mg 11mg 0%
Sugar 0g 0.18g N/A
Vitamin E 0.1mg 0.08mg 0%
Trans fat 1.478g N/A
Tryptophan 0.265mg 0.088mg 0%
Threonine 1.116mg 0.194mg 0%
Isoleucine 1.103mg 0.246mg 0%
Leucine 2.041mg 0.49mg 0%
Lysine 2.269mg 0.158mg 0%
Methionine 0.641mg 0.126mg 0%
Phenylalanine 0.95mg 0.359mg 0%
Valine 1.184mg 0.286mg 0%
Histidine 0.888mg 0.159mg 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
Filo
Filo
2
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more ProteinProtein +233.7%
Contains more FatsFats +263.5%
Contains more WaterWater +67.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +16900%

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
Filo
Filo
1
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains more Mono. FatMonounsaturated fat +234%
Contains more Poly. FatPolyunsaturated fat +11.3%
Contains less Sat. FatSaturated fat -84.8%

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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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.