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  6. Rib eye steak vs. Mashed potato

Rib eye steak vs. Mashed potato — In-Depth Nutrition Comparison

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What are the main differences between rib eye steak and mashed potato?

  • Rib eye steak has more vitamin B12, selenium, zinc, vitamin B6, iron, vitamin B3, vitamin B2, and phosphorus than mashed potato.
  • Rib eye steak's daily need coverage for vitamin B12 is 85% higher.
  • Mashed potato has a higher glycemic index (87) than rib eye steak (0).

We used Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Fast foods, potato, mashed types in this comparison.

Infographic

Rib eye steak vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +46.7%
Contains more IronIron +622.6%
Contains more CopperCopper +128.6%
Contains more ZincZinc +2586.4%
Contains more PhosphorusPhosphorus +157.6%
Contains less SodiumSodium -82.4%
Contains more SeleniumSelenium +3612.5%
Contains more CalciumCalcium +63.6%
Contains more ManganeseManganese +22.5%
~equal in Potassium ~286mg

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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +373.3%
Contains more Vitamin B2Vitamin B2 +1813.3%
Contains more Vitamin B3Vitamin B3 +354.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +297.5%
Contains more Vitamin B12Vitamin B12 +2900%
Contains more CholineCholine +264.2%
Contains more Vitamin AVitamin A +437.5%
Contains more Vitamin EVitamin E +320%
Contains more Vitamin KVitamin K +268.8%
Contains more FolateFolate +50%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Rib eye steak Mashed potato DV% diff.
Vitamin B12 2.1µg 0.07µg 85%
Selenium 29.7µg 0.8µg 53%
Zinc 5.91mg 0.22mg 52%
Protein 23.69g 1.65g 44%
Saturated fat 9.684g 0.577g 41%
Fats 21.81g 2.82g 29%
Cholesterol 80mg 0mg 27%
Vitamin B6 0.477mg 0.12mg 27%
Monounsaturated fat 10.519g 0.72g 24%
Vitamin B3 4.908mg 1.08mg 24%
Iron 2.24mg 0.31mg 24%
Vitamin B2 0.287mg 0.015mg 21%
Phosphorus 152mg 59mg 13%
Vitamin B5 0.536mg 11%
Sodium 54mg 306mg 11%
Calories 291kcal 89kcal 10%
Choline 48.8mg 13.4mg 6%
Fiber 0g 1.3g 5%
Copper 0.08mg 0.035mg 5%
Carbs 0g 14.65g 5%
Vitamin B1 0.071mg 0.015mg 5%
Starch 12.1g 5%
Vitamin K 1.6µg 5.9µg 4%
Vitamin A 8µg 43µg 4%
Vitamin E 0.1mg 0.42mg 2%
Magnesium 22mg 15mg 2%
Polyunsaturated fat 1.027g 1.342g 2%
Manganese 0.08mg 0.098mg 1%
Vitamin D 0.2µg 0µg 1%
Potassium 260mg 286mg 1%
Calcium 11mg 18mg 1%
Vitamin D 7IU 0IU 1%
Folate 6µg 9µg 1%
Net carbs 0g 13.35g N/A
Sugar 0g 0.5g N/A
Trans fat 1.478g 0.105g 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%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0.001g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.038g 0.174g N/A
Omega-3 - DPA 0.014g 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g 0g N/A
Omega-6 - Eicosadienoic acid 0.005g 0.001g N/A
Omega-6 - Linoleic acid 0.7g 1.146g 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
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +1335.8%
Contains more FatsFats +673.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +46.1%
Contains more OtherOther +12500%

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains more Mono. FatMonounsaturated fat +1361%
Contains less Sat. FatSaturated fat -94%
Contains more Poly. FatPolyunsaturated fat +30.7%

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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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.