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  6. Rib eye steak vs. Monterey Jack

Rib eye steak vs. Monterey Jack — In-Depth Nutrition Comparison

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Important differences between rib eye steak and monterey Jack

  • Rib eye steak has more vitamin B12, vitamin B6, vitamin B3, selenium, zinc, and iron; however, monterey Jack has more calcium and phosphorus.
  • Monterey Jack's daily need coverage for calcium is 73% more.
  • Rib eye steak has 53 times more vitamin B3 than monterey Jack. Rib eye steak has 4.908mg of vitamin B3, while monterey Jack has 0.093mg.
  • Rib eye steak is lower in saturated fat.
  • Monterey Jack has a higher glycemic index than rib eye steak.

The food varieties used in the comparison are Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Cheese, monterey.

Infographic

Rib eye steak vs Monterey Jack 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 19% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Contains more PotassiumPotassium +221%
Contains more IronIron +211.1%
Contains more CopperCopper +150%
Contains more ZincZinc +97%
Contains less SodiumSodium -91%
Contains more ManganeseManganese +627.3%
Contains more SeleniumSelenium +104.8%
Contains more MagnesiumMagnesium +22.7%
Contains more CalciumCalcium +6681.8%
Contains more PhosphorusPhosphorus +192.1%

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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Contains more Vitamin B1Vitamin B1 +373.3%
Contains more Vitamin B3Vitamin B3 +5177.4%
Contains more Vitamin B5Vitamin B5 +155.2%
Contains more Vitamin B6Vitamin B6 +503.8%
Contains more Vitamin B12Vitamin B12 +153%
Contains more CholineCholine +216.9%
Contains more Vitamin AVitamin A +2375%
Contains more Vitamin EVitamin E +160%
Contains more Vitamin DVitamin D +200%
Contains more Vitamin B2Vitamin B2 +35.9%
Contains more Vitamin KVitamin K +56.3%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Rib eye steak Monterey Jack DV% diff.
Calcium 11mg 746mg 74%
Vitamin B12 2.1µg 0.83µg 53%
Saturated fat 9.684g 19.066g 43%
Phosphorus 152mg 444mg 42%
Vitamin B6 0.477mg 0.079mg 31%
Vitamin B3 4.908mg 0.093mg 30%
Selenium 29.7µg 14.5µg 28%
Zinc 5.91mg 3mg 26%
Sodium 54mg 600mg 24%
Vitamin A 8µg 198µg 21%
Iron 2.24mg 0.72mg 19%
Fats 21.81g 30.28g 13%
Vitamin B2 0.287mg 0.39mg 8%
Vitamin B5 0.536mg 0.21mg 7%
Choline 48.8mg 15.4mg 6%
Potassium 260mg 81mg 5%
Copper 0.08mg 0.032mg 5%
Vitamin B1 0.071mg 0.015mg 5%
Monounsaturated fat 10.519g 8.751g 4%
Calories 291kcal 373kcal 4%
Folate 6µg 18µg 3%
Manganese 0.08mg 0.011mg 3%
Cholesterol 80mg 89mg 3%
Vitamin D 0.2µg 0.6µg 2%
Protein 23.69g 24.48g 2%
Vitamin D 7IU 22IU 2%
Vitamin E 0.1mg 0.26mg 1%
Magnesium 22mg 27mg 1%
Vitamin K 1.6µg 2.5µg 1%
Polyunsaturated fat 1.027g 0.899g 1%
Carbs 0g 0.68g 0%
Net carbs 0g 0.68g N/A
Sugar 0g 0.5g N/A
Trans fat 1.478g N/A
Tryptophan 0.265mg 0.315mg 0%
Threonine 1.116mg 0.871mg 0%
Isoleucine 1.103mg 1.519mg 0%
Leucine 2.041mg 2.344mg 0%
Lysine 2.269mg 2.037mg 0%
Methionine 0.641mg 0.641mg 0%
Phenylalanine 0.95mg 1.289mg 0%
Valine 1.184mg 1.635mg 0%
Histidine 0.888mg 0.859mg 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
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more WaterWater +32.9%
Contains more FatsFats +38.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +35400%
~equal in Protein ~24.48g

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
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -49.2%
Contains more Mono. FatMonounsaturated fat +20.2%
Contains more Poly. FatPolyunsaturated fat +14.2%

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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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.