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  6. Rib eye steak vs. Graham cracker

Rib eye steak vs. Graham cracker — In-Depth Nutrition Comparison

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Significant differences between rib eye steak and graham cracker

  • Rib eye steak has more vitamin B12, zinc, selenium, and vitamin B6; however, graham cracker is richer in manganese, folate, and iron.
  • Rib eye steak covers your daily vitamin B12 needs 88% more than graham cracker.
  • Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of rib eye steak is 0.

Specific food types used in this comparison are Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Rib eye steak vs Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more PotassiumPotassium +52.9%
Contains more ZincZinc +515.6%
Contains less SodiumSodium -88.2%
Contains more SeleniumSelenium +371.4%
Contains more MagnesiumMagnesium +81.8%
Contains more CalciumCalcium +600%
Contains more IronIron +68.8%
Contains more CopperCopper +112.5%
Contains more PhosphorusPhosphorus +21.7%
Contains more ManganeseManganese +1173.8%

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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +27.6%
Contains more Vitamin B6Vitamin B6 +205.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +727.1%
Contains more Vitamin EVitamin E +1410%
Contains more Vitamin B1Vitamin B1 +273.2%
Contains more Vitamin B2Vitamin B2 +10.5%
Contains more Vitamin KVitamin K +793.8%
Contains more FolateFolate +1416.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~4.439mg

All nutrients comparison - raw data values

Nutrient Rib eye steak Graham cracker DV% diff.
Vitamin B12 2.1µg 0µg 88%
Zinc 5.91mg 0.96mg 45%
Selenium 29.7µg 6.3µg 43%
Manganese 0.08mg 1.019mg 41%
Saturated fat 9.684g 1.633g 37%
Protein 23.69g 6.69g 34%
Polyunsaturated fat 1.027g 5.388g 29%
Cholesterol 80mg 0mg 27%
Carbs 0g 77.66g 26%
Vitamin B6 0.477mg 0.156mg 25%
Folate 6µg 91µg 21%
Monounsaturated fat 10.519g 2.509g 20%
Iron 2.24mg 3.78mg 19%
Starch 46.56g 19%
Sodium 54mg 459mg 18%
Fats 21.81g 10.6g 17%
Vitamin B1 0.071mg 0.265mg 16%
Fiber 0g 3.4g 14%
Vitamin K 1.6µg 14.3µg 11%
Copper 0.08mg 0.17mg 10%
Vitamin E 0.1mg 1.51mg 9%
Choline 48.8mg 5.9mg 8%
Calories 291kcal 430kcal 7%
Calcium 11mg 77mg 7%
Phosphorus 152mg 185mg 5%
Magnesium 22mg 40mg 4%
Vitamin B3 4.908mg 4.439mg 3%
Potassium 260mg 170mg 3%
Vitamin B5 0.536mg 0.42mg 2%
Vitamin B2 0.287mg 0.317mg 2%
Vitamin D 0.2µg 0µg 1%
Fructose 0.99g 1%
Vitamin A 8µg 0µg 1%
Vitamin D 7IU 0IU 1%
Net carbs 0g 74.26g N/A
Sugar 0g 24.85g N/A
Trans fat 1.478g 0.055g N/A
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 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.038g 0.599g N/A
Omega-3 - DPA 0.014g 0g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g 0g N/A
Omega-6 - Eicosadienoic acid 0.005g 0.004g N/A
Omega-6 - Linoleic acid 0.7g 4.735g 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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more ProteinProtein +254.1%
Contains more FatsFats +105.8%
Contains more WaterWater +1507.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +16500%

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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains more Mono. FatMonounsaturated fat +319.3%
Contains less Sat. FatSaturated fat -83.1%
Contains more Poly. FatPolyunsaturated fat +424.6%

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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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.