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  6. Rib eye steak vs. Sardines

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

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A recap on differences between rib eye steak and sardines

  • Rib eye steak is higher in zinc and vitamin B6, yet sardines are higher in vitamin B12, phosphorus, selenium, calcium, vitamin D, and vitamin E.
  • Sardines cover your daily vitamin B12 needs 285% more than rib eye steak.
  • Rib eye steak contains 6 times more saturated fat than sardines. While rib eye steak contains 9.684g of saturated fat, sardines contain only 1.528g.

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 Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Rib eye steak vs Sardines 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more ZincZinc +351.1%
Contains less SodiumSodium -82.4%
Contains more MagnesiumMagnesium +77.3%
Contains more CalciumCalcium +3372.7%
Contains more PotassiumPotassium +52.7%
Contains more IronIron +30.4%
Contains more CopperCopper +132.5%
Contains more PhosphorusPhosphorus +222.4%
Contains more ManganeseManganese +35%
Contains more SeleniumSelenium +77.4%

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 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin B2Vitamin B2 +26.4%
Contains more Vitamin B6Vitamin B6 +185.6%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +1940%
Contains more Vitamin DVitamin D +2300%
Contains more Vitamin B1Vitamin B1 +12.7%
Contains more Vitamin B5Vitamin B5 +19.8%
Contains more Vitamin B12Vitamin B12 +325.7%
Contains more Vitamin KVitamin K +62.5%
Contains more FolateFolate +66.7%
Contains more CholineCholine +53.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~5.245mg

All nutrients comparison - raw data values

Nutrient Rib eye steak Sardines DV% diff.
Vitamin B12 2.1µg 8.94µg 285%
Phosphorus 152mg 490mg 48%
Zinc 5.91mg 1.31mg 42%
Selenium 29.7µg 52.7µg 42%
Saturated fat 9.684g 1.528g 37%
Calcium 11mg 382mg 37%
Polyunsaturated fat 1.027g 5.148g 27%
Vitamin B6 0.477mg 0.167mg 24%
Vitamin D 7IU 193IU 23%
Vitamin D 0.2µg 4.8µg 23%
Cholesterol 80mg 142mg 21%
Monounsaturated fat 10.519g 3.869g 17%
Fats 21.81g 11.45g 16%
Vitamin E 0.1mg 2.04mg 13%
Copper 0.08mg 0.186mg 12%
Sodium 54mg 307mg 11%
Iron 2.24mg 2.92mg 9%
Vitamin B2 0.287mg 0.227mg 5%
Choline 48.8mg 75mg 5%
Calories 291kcal 208kcal 4%
Magnesium 22mg 39mg 4%
Potassium 260mg 397mg 4%
Vitamin A 8µg 32µg 3%
Vitamin B3 4.908mg 5.245mg 2%
Vitamin B5 0.536mg 0.642mg 2%
Protein 23.69g 24.62g 2%
Vitamin B1 0.071mg 0.08mg 1%
Vitamin K 1.6µg 2.6µg 1%
Folate 6µg 10µg 1%
Manganese 0.08mg 0.108mg 1%
Trans fat 1.478g N/A
Tryptophan 0.265mg 0.276mg 0%
Threonine 1.116mg 1.079mg 0%
Isoleucine 1.103mg 1.134mg 0%
Leucine 2.041mg 2.001mg 0%
Lysine 2.269mg 2.26mg 0%
Methionine 0.641mg 0.729mg 0%
Phenylalanine 0.95mg 0.961mg 0%
Valine 1.184mg 1.268mg 0%
Histidine 0.888mg 0.725mg 0%
Omega-3 - EPA 0.001g 0.473g N/A
Omega-3 - DHA 0.001g 0.509g 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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more FatsFats +90.5%
Contains more OtherOther +43100%
~equal in Protein ~24.62g
~equal in Carbs ~0g
~equal in Water ~59.61g

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains more Mono. FatMonounsaturated fat +171.9%
Contains less Sat. FatSaturated fat -84.2%
Contains more Poly. FatPolyunsaturated fat +401.3%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.