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Rib eye steak vs. McDonald's Big Mac — In-Depth Nutrition Comparison

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The main differences between rib eye steak and mcDonald's Big Mac

  • Rib eye steak is richer in vitamin B12, zinc, and vitamin B3, yet mcDonald's Big Mac is richer in calcium, folate, vitamin B1, and fiber.
  • Daily need coverage for vitamin B12 for rib eye steak is 51% higher.
  • Rib eye steak contains 3 times more zinc than mcDonald's Big Mac. Rib eye steak contains 5.91mg of zinc, while mcDonald's Big Mac contains 1.91mg.
  • McDonald's Big Mac contains less saturated fat.
  • Rib eye steak has a lower glycemic index than mcDonald's Big Mac.

Food types 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 McDONALD'S, BIG MAC.

Infographic

Rib eye steak vs McDonald's Big Mac 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 14% 35% 16% 75% 33% 52% 52% 60% 27% 0%
Contains more PotassiumPotassium +43.6%
Contains more IronIron +12%
Contains more ZincZinc +209.4%
Contains more PhosphorusPhosphorus +24.6%
Contains less SodiumSodium -88.3%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +954.5%
Contains more CopperCopper +22.5%
Contains more ManganeseManganese +157.5%
~equal in Magnesium ~20mg

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 1.3% 0% 0% 0% 44% 48% 63% 0% 0% 110% 0% 35% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +37.3%
Contains more Vitamin B3Vitamin B3 +45%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +138.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +147.9%
Contains more FolateFolate +666.7%

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
12% 15% 20% 51% 2%
Protein: 11.82 g
Fats: 14.96 g
Carbs: 20.08 g
Water: 51.3 g
Other: 1.84 g
Contains more ProteinProtein +100.4%
Contains more FatsFats +45.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +18300%
~equal in Water ~51.3g

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
50% 46% 4%
Saturated fat: Sat. Fat 3.803 g
Monounsaturated fat: Mono. Fat 3.474 g
Polyunsaturated fat: Poly. Fat 0.306 g
Contains more Mono. FatMonounsaturated fat +202.8%
Contains more Poly. FatPolyunsaturated fat +235.6%
Contains less Sat. FatSaturated fat -60.7%

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 McDonald's Big Mac
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rib eye steak McDonald's Big Mac DV% diff.
Selenium 29.7µg 54%
Vitamin B12 2.1µg 0.88µg 51%
Vitamin B6 0.477mg 37%
Zinc 5.91mg 1.91mg 36%
Saturated fat 9.684g 3.803g 27%
Protein 23.69g 11.82g 24%
Monounsaturated fat 10.519g 3.474g 18%
Sodium 54mg 460mg 18%
Cholesterol 80mg 36mg 15%
Vitamin B5 0.536mg 11%
Fats 21.81g 14.96g 11%
Calcium 11mg 116mg 11%
Vitamin B3 4.908mg 3.384mg 10%
Folate 6µg 46µg 10%
Choline 48.8mg 9%
Vitamin B1 0.071mg 0.176mg 9%
Carbs 0g 20.08g 7%
Fiber 0g 1.6g 6%
Vitamin B2 0.287mg 0.209mg 6%
Polyunsaturated fat 1.027g 0.306g 5%
Manganese 0.08mg 0.206mg 5%
Phosphorus 152mg 122mg 4%
Iron 2.24mg 2mg 3%
Fructose 1.69g 2%
Calories 291kcal 257kcal 2%
Copper 0.08mg 0.098mg 2%
Potassium 260mg 181mg 2%
Vitamin D 0.2µg 1%
Vitamin A 8µg 1%
Vitamin K 1.6µg 1%
Vitamin D 7IU 1%
Vitamin E 0.1mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 0g 18.48g N/A
Magnesium 22mg 20mg 0%
Sugar 0g 3.97g N/A
Trans fat 1.478g 0.588g 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 N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0.014g 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 McDonald's Big Mac
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
23%
McDonald's Big Mac
Minerals Daily Need Coverage Score
56%
Rib eye steak
36%
McDonald's Big Mac

Comparison summary

Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 3.97g)
Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 406mg)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 66)
Which food is richer in vitamins?
Rib eye steak
Rib eye steak is relatively richer in vitamins
Which food is lower in Cholesterol?
McDonald's Big Mac
McDonald's Big Mac is lower in Cholesterol (difference - 44mg)
Which food is lower in Saturated fat?
McDonald's Big Mac
McDonald's Big Mac is lower in Saturated fat (difference - 5.881g)
Which food is cheaper?
McDonald's Big Mac
McDonald's Big Mac is cheaper (difference - $2)
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.

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. McDonald's Big Mac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170720/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.