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

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A recap on differences between rib eye steak and malt

  • Rib eye steak is higher in vitamin B12, zinc, selenium, vitamin B6, vitamin B3, iron, and phosphorus, yet malt is higher in calcium.
  • Rib eye steak covers your daily vitamin B12 needs 70% more than malt.
  • Rib eye steak contains 19 times more vitamin B3 than malt. While rib eye steak contains 4.908mg of vitamin B3, malt contains only 0.259mg.
  • The amount of cholesterol in malt 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 Beverages, Malted drink mix, chocolate, powder, prepared with whole milk.

Infographic

Rib eye steak vs Malt 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%
Malt
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 29% 15% 7.9% 12% 11% 39% 7.8% 10% 29%
Contains more MagnesiumMagnesium +46.7%
Contains more PotassiumPotassium +51.2%
Contains more IronIron +966.7%
Contains more CopperCopper +116.2%
Contains more ZincZinc +1341.5%
Contains more PhosphorusPhosphorus +67%
Contains less SodiumSodium -10%
Contains more SeleniumSelenium +450%
Contains more CalciumCalcium +790.9%
~equal in Manganese ~0.08mg

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%
Malt
3
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 0.33% 8.7% 1.2% 0% 14% 42% 4.9% 21% 11% 53% 0.75% 6.8% 0%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +31.5%
Contains more Vitamin B2Vitamin B2 +56%
Contains more Vitamin B3Vitamin B3 +1795%
Contains more Vitamin B5Vitamin B5 +51.4%
Contains more Vitamin B6Vitamin B6 +937%
Contains more Vitamin B12Vitamin B12 +400%
Contains more Vitamin KVitamin K +433.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +225%
Contains more FolateFolate +50%

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
Malt
3
3% 3% 11% 81%
Protein: 3.37 g
Fats: 3.29 g
Carbs: 11.2 g
Water: 81.34 g
Other: 0.8 g
Contains more ProteinProtein +603%
Contains more FatsFats +562.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +49.3%
Contains more OtherOther +7900%

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
Malt
1
65% 28% 7%
Saturated fat: Sat. Fat 1.883 g
Monounsaturated fat: Mono. Fat 0.827 g
Polyunsaturated fat: Poly. Fat 0.208 g
Contains more Mono. FatMonounsaturated fat +1171.9%
Contains more Poly. FatPolyunsaturated fat +393.8%
Contains less Sat. FatSaturated fat -80.6%

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

All nutrients comparison - raw data values

Nutrient Rib eye steak Malt DV% diff.
Vitamin B12 2.1µg 0.42µg 70%
Zinc 5.91mg 0.41mg 50%
Selenium 29.7µg 5.4µg 44%
Protein 23.69g 3.37g 41%
Saturated fat 9.684g 1.883g 35%
Vitamin B6 0.477mg 0.046mg 33%
Vitamin B3 4.908mg 0.259mg 29%
Fats 21.81g 3.29g 28%
Iron 2.24mg 0.21mg 25%
Monounsaturated fat 10.519g 0.827g 24%
Cholesterol 80mg 10mg 23%
Calories 291kcal 85kcal 10%
Phosphorus 152mg 91mg 9%
Calcium 11mg 98mg 9%
Choline 48.8mg 9%
Vitamin B2 0.287mg 0.184mg 8%
Copper 0.08mg 0.037mg 5%
Polyunsaturated fat 1.027g 0.208g 5%
Vitamin B5 0.536mg 0.354mg 4%
Carbs 0g 11.2g 4%
Potassium 260mg 172mg 3%
Magnesium 22mg 15mg 2%
Vitamin A 8µg 26µg 2%
Fiber 0g 0.5g 2%
Vitamin D 7IU 1%
Folate 6µg 9µg 1%
Vitamin K 1.6µg 0.3µg 1%
Vitamin D 0.2µg 1%
Caffeine 0mg 3mg 1%
Vitamin B1 0.071mg 0.054mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 0g 10.7g N/A
Sugar 0g 6.68g N/A
Sodium 54mg 60mg 0%
Vitamin E 0.1mg 0.06mg 0%
Manganese 0.08mg 0.08mg 0%
Trans fat 1.478g N/A
Tryptophan 0.265mg 0.074mg 0%
Threonine 1.116mg 0.143mg 0%
Isoleucine 1.103mg 0.165mg 0%
Leucine 2.041mg 0.268mg 0%
Lysine 2.269mg 0.142mg 0%
Methionine 0.641mg 0.074mg 0%
Phenylalanine 0.95mg 0.15mg 0%
Valine 1.184mg 0.193mg 0%
Histidine 0.888mg 0.077mg 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 Malt
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
13%
Malt
Minerals Daily Need Coverage Score
56%
Rib eye steak
17%
Malt

Comparison summary

Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 6.68g)
Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Rib eye steak
Rib eye steak is relatively richer in minerals
Which food is richer in vitamins?
Rib eye steak
Rib eye steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Malt
Malt is lower in Cholesterol (difference - 70mg)
Which food is lower in Saturated fat?
Malt
Malt is lower in Saturated fat (difference - 7.801g)
Which food is cheaper?
Malt
Malt is cheaper (difference - $1)

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. Malt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174867/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.