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  6. Rib eye steak vs. Kiwi

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

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A recap on differences between rib eye steak and kiwi

  • Rib eye steak is higher in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, and iron, yet kiwi is higher in vitamin C and vitamin K.
  • Kiwi covers your daily vitamin C needs 103% more than rib eye steak.
  • The amount of cholesterol in kiwi 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 Kiwifruit, green, raw.

Infographic

Rib eye steak vs Kiwi 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%
Kiwi
Kiwi
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +29.4%
Contains more IronIron +622.6%
Contains more ZincZinc +4121.4%
Contains more PhosphorusPhosphorus +347.1%
Contains more SeleniumSelenium +14750%
Contains more CalciumCalcium +209.1%
Contains more PotassiumPotassium +20%
Contains more CopperCopper +62.5%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +22.5%

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%
Kiwi
Kiwi
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +163%
Contains more Vitamin B2Vitamin B2 +1048%
Contains more Vitamin B3Vitamin B3 +1339.3%
Contains more Vitamin B5Vitamin B5 +192.9%
Contains more Vitamin B6Vitamin B6 +657.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +525.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1360%
Contains more Vitamin KVitamin K +2418.8%
Contains more FolateFolate +316.7%

All nutrients comparison - raw data values

Nutrient Rib eye steak Kiwi DV% diff.
Vitamin C 0mg 92.7mg 103%
Vitamin B12 2.1µg 0µg 88%
Selenium 29.7µg 0.2µg 54%
Zinc 5.91mg 0.14mg 52%
Protein 23.69g 1.14g 45%
Saturated fat 9.684g 0.029g 44%
Fats 21.81g 0.52g 33%
Vitamin K 1.6µg 40.3µg 32%
Vitamin B6 0.477mg 0.063mg 32%
Vitamin B3 4.908mg 0.341mg 29%
Cholesterol 80mg 0mg 27%
Monounsaturated fat 10.519g 0.047g 26%
Iron 2.24mg 0.31mg 24%
Vitamin B2 0.287mg 0.025mg 20%
Phosphorus 152mg 34mg 17%
Fiber 0g 3g 12%
Calories 291kcal 61kcal 12%
Vitamin E 0.1mg 1.46mg 9%
Choline 48.8mg 7.8mg 7%
Vitamin B5 0.536mg 0.183mg 7%
Copper 0.08mg 0.13mg 6%
Folate 6µg 25µg 5%
Polyunsaturated fat 1.027g 0.287g 5%
Carbs 0g 14.66g 5%
Fructose 4.35g 5%
Vitamin B1 0.071mg 0.027mg 4%
Calcium 11mg 34mg 2%
Sodium 54mg 3mg 2%
Potassium 260mg 312mg 2%
Vitamin D 7IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Magnesium 22mg 17mg 1%
Manganese 0.08mg 0.098mg 1%
Net carbs 0g 11.66g N/A
Sugar 0g 8.99g N/A
Vitamin A 8µg 4µg 0%
Trans fat 1.478g 0g N/A
Tryptophan 0.265mg 0.015mg 0%
Threonine 1.116mg 0.047mg 0%
Isoleucine 1.103mg 0.051mg 0%
Leucine 2.041mg 0.066mg 0%
Lysine 2.269mg 0.061mg 0%
Methionine 0.641mg 0.024mg 0%
Phenylalanine 0.95mg 0.044mg 0%
Valine 1.184mg 0.057mg 0%
Histidine 0.888mg 0.027mg 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
Kiwi
Kiwi
3
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +1978.1%
Contains more FatsFats +4094.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +52.4%
Contains more OtherOther +6000%

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
Kiwi
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +22280.9%
Contains more Poly. FatPolyunsaturated fat +257.8%
Contains less Sat. FatSaturated fat -99.7%

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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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.