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

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A recap on differences between rib eye steak and groat

  • Rib eye steak is higher in vitamin B12, selenium, and zinc, yet groat is higher in copper, manganese, magnesium, fiber, and phosphorus.
  • Groat covers your daily copper needs 113% more than rib eye steak.
  • The amount of cholesterol in groat is lower.
  • 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 Buckwheat.

Infographic

Rib eye steak vs Groat 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%
Groat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more ZincZinc +146.3%
Contains more SeleniumSelenium +257.8%
Contains more MagnesiumMagnesium +950%
Contains more CalciumCalcium +63.6%
Contains more PotassiumPotassium +76.9%
Contains more CopperCopper +1275%
Contains more PhosphorusPhosphorus +128.3%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +1525%
~equal in Iron ~2.2mg

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%
Groat
5
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% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +127.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +42.3%
Contains more Vitamin B2Vitamin B2 +48.1%
Contains more Vitamin B3Vitamin B3 +43%
Contains more Vitamin B5Vitamin B5 +130%
Contains more FolateFolate +400%
~equal in Vitamin C ~0mg

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
Groat
2
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more ProteinProtein +78.8%
Contains more FatsFats +541.5%
Contains more WaterWater +458.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +20900%

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
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains more Mono. FatMonounsaturated fat +911.4%
Contains less Sat. FatSaturated fat -92.3%
~equal in Polyunsaturated fat ~1.039g

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

All nutrients comparison - raw data values

Nutrient Rib eye steak Groat DV% diff.
Copper 0.08mg 1.1mg 113%
Vitamin B12 2.1µg 0µg 88%
Manganese 0.08mg 1.3mg 53%
Magnesium 22mg 231mg 50%
Saturated fat 9.684g 0.741g 41%
Fiber 0g 10g 40%
Selenium 29.7µg 8.3µg 39%
Zinc 5.91mg 2.4mg 32%
Phosphorus 152mg 347mg 28%
Fats 21.81g 3.4g 28%
Cholesterol 80mg 0mg 27%
Monounsaturated fat 10.519g 1.04g 24%
Carbs 0g 71.5g 24%
Protein 23.69g 13.25g 21%
Vitamin B6 0.477mg 0.21mg 21%
Vitamin B5 0.536mg 1.233mg 14%
Vitamin B3 4.908mg 7.02mg 13%
Vitamin B2 0.287mg 0.425mg 11%
Choline 48.8mg 9%
Potassium 260mg 460mg 6%
Folate 6µg 30µg 6%
Calories 291kcal 343kcal 3%
Vitamin B1 0.071mg 0.101mg 3%
Sodium 54mg 1mg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin E 0.1mg 1%
Vitamin A 8µg 0µg 1%
Vitamin K 1.6µg 1%
Iron 2.24mg 2.2mg 1%
Calcium 11mg 18mg 1%
Vitamin D 7IU 0IU 1%
Net carbs 0g 61.5g N/A
Trans fat 1.478g N/A
Polyunsaturated fat 1.027g 1.039g 0%
Tryptophan 0.265mg 0.192mg 0%
Threonine 1.116mg 0.506mg 0%
Isoleucine 1.103mg 0.498mg 0%
Leucine 2.041mg 0.832mg 0%
Lysine 2.269mg 0.672mg 0%
Methionine 0.641mg 0.172mg 0%
Phenylalanine 0.95mg 0.52mg 0%
Valine 1.184mg 0.678mg 0%
Histidine 0.888mg 0.309mg 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 Groat
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
31%
Groat
Minerals Daily Need Coverage Score
56%
Rib eye steak
109%
Groat

Comparison summary

Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 54)
Which food is cheaper?
Rib eye steak
Rib eye steak is cheaper (difference - $0.6)
Which food is lower in Cholesterol?
Groat
Groat is lower in Cholesterol (difference - 80mg)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 53mg)
Which food is lower in Saturated fat?
Groat
Groat is lower in Saturated fat (difference - 8.943g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.