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  6. Rib eye steak vs. Mustard Greens Raw

Rib eye steak vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the differences between rib eye steak and mustard Greens Raw?

  • Rib eye steak is higher in vitamin B12, selenium, zinc, vitamin B3, and vitamin B6, yet mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw' daily need coverage for vitamin K is 213% more.
  • The amount of cholesterol in mustard Greens Raw is lower.
  • The glycemic index of rib eye steak is lower.

We used Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Mustard greens, raw types in this article.

Infographic

Rib eye steak vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more IronIron +36.6%
Contains more ZincZinc +2264%
Contains more PhosphorusPhosphorus +162.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3200%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +945.5%
Contains more PotassiumPotassium +47.7%
Contains more CopperCopper +106.3%
Contains less SodiumSodium -63%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +160.9%
Contains more Vitamin B3Vitamin B3 +513.5%
Contains more Vitamin B5Vitamin B5 +155.2%
Contains more Vitamin B6Vitamin B6 +165%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +9660%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1787.5%
Contains more Vitamin EVitamin E +1910%
Contains more Vitamin B1Vitamin B1 +12.7%
Contains more Vitamin KVitamin K +15993.8%
Contains more FolateFolate +100%

All nutrients comparison - raw data values

Nutrient Rib eye steak Mustard Greens Raw DV% diff.
Vitamin K 1.6µg 257.5µg 213%
Vitamin B12 2.1µg 0µg 88%
Vitamin C 0mg 70mg 78%
Selenium 29.7µg 0.9µg 52%
Zinc 5.91mg 0.25mg 51%
Saturated fat 9.684g 0.01g 44%
Protein 23.69g 2.86g 42%
Fats 21.81g 0.42g 33%
Cholesterol 80mg 0mg 27%
Vitamin B3 4.908mg 0.8mg 26%
Monounsaturated fat 10.519g 0.092g 26%
Vitamin B6 0.477mg 0.18mg 23%
Vitamin A 8µg 151µg 16%
Vitamin B2 0.287mg 0.11mg 14%
Vitamin E 0.1mg 2.01mg 13%
Calories 291kcal 27kcal 13%
Phosphorus 152mg 58mg 13%
Fiber 0g 3.2g 13%
Calcium 11mg 115mg 10%
Copper 0.08mg 0.165mg 9%
Choline 48.8mg 0.5mg 9%
Iron 2.24mg 1.64mg 8%
Polyunsaturated fat 1.027g 0.038g 7%
Vitamin B5 0.536mg 0.21mg 7%
Potassium 260mg 384mg 4%
Manganese 0.08mg 3%
Folate 6µg 12µg 2%
Magnesium 22mg 32mg 2%
Carbs 0g 4.67g 2%
Vitamin B1 0.071mg 0.08mg 1%
Vitamin D 0.2µg 0µg 1%
Sodium 54mg 20mg 1%
Vitamin D 7IU 0IU 1%
Net carbs 0g 1.47g N/A
Sugar 0g 1.32g N/A
Trans fat 1.478g 0g 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 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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +728.3%
Contains more FatsFats +5092.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +66.5%
Contains more OtherOther +13400%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +11333.7%
Contains more Poly. FatPolyunsaturated fat +2602.6%
Contains less Sat. FatSaturated fat -99.9%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.