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

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Significant differences between rib eye steak and oatmeal

  • Rib eye steak has more vitamin B12, zinc, selenium, vitamin B6, and vitamin B3; however, oatmeal is richer in iron, manganese, and vitamin B1.
  • Rib eye steak covers your daily vitamin B12 needs 88% more than oatmeal.
  • Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of rib eye steak is 0.

Specific food types used in this comparison are Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Rib eye steak vs Oatmeal 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% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more PotassiumPotassium +326.2%
Contains more CopperCopper +21.2%
Contains more ZincZinc +853.2%
Contains more PhosphorusPhosphorus +97.4%
Contains more SeleniumSelenium +494%
Contains more MagnesiumMagnesium +18.2%
Contains more CalciumCalcium +627.3%
Contains more IronIron +166.1%
Contains more ManganeseManganese +597.5%
~equal in Sodium ~49mg

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin EVitamin E +42.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +33.5%
Contains more Vitamin B3Vitamin B3 +62.2%
Contains more Vitamin B5Vitamin B5 +69.1%
Contains more Vitamin B6Vitamin B6 +64.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +300%
Contains more CholineCholine +938.3%
Contains more Vitamin AVitamin A +1525%
Contains more Vitamin B1Vitamin B1 +266.2%
Contains more FolateFolate +633.3%
~equal in Vitamin C ~0mg

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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +899.6%
Contains more FatsFats +1503.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +54.2%
Contains more OtherOther +5600%

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% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated fat +2590.3%
Contains more Poly. FatPolyunsaturated fat +141.1%
Contains less Sat. FatSaturated fat -97.7%

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

All nutrients comparison - raw data values

Nutrient Rib eye steak Oatmeal DV% diff.
Vitamin B12 2.1µg 0µg 88%
Zinc 5.91mg 0.62mg 48%
Iron 2.24mg 5.96mg 47%
Selenium 29.7µg 5µg 45%
Saturated fat 9.684g 0.226g 43%
Protein 23.69g 2.37g 43%
Fats 21.81g 1.36g 31%
Cholesterol 80mg 0mg 27%
Monounsaturated fat 10.519g 0.391g 25%
Manganese 0.08mg 0.558mg 21%
Vitamin B1 0.071mg 0.26mg 16%
Vitamin B6 0.477mg 0.29mg 14%
Vitamin A 8µg 130µg 14%
Vitamin B3 4.908mg 3.025mg 12%
Phosphorus 152mg 77mg 11%
Calories 291kcal 68kcal 11%
Folate 6µg 44µg 10%
Choline 48.8mg 4.7mg 8%
Fiber 0g 1.7g 7%
Calcium 11mg 80mg 7%
Potassium 260mg 61mg 6%
Vitamin B2 0.287mg 0.215mg 6%
Polyunsaturated fat 1.027g 0.426g 4%
Vitamin B5 0.536mg 0.317mg 4%
Carbs 0g 11.67g 4%
Starch 10.37g 4%
Copper 0.08mg 0.066mg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin K 1.6µg 0.4µg 1%
Magnesium 22mg 26mg 1%
Vitamin D 7IU 0IU 1%
Net carbs 0g 9.97g N/A
Sugar 0g 0.46g N/A
Sodium 54mg 49mg 0%
Vitamin E 0.1mg 0.07mg 0%
Trans fat 1.478g 0.003g N/A
Tryptophan 0.265mg 0.04mg 0%
Threonine 1.116mg 0.083mg 0%
Isoleucine 1.103mg 0.105mg 0%
Leucine 2.041mg 0.2mg 0%
Lysine 2.269mg 0.135mg 0%
Methionine 0.641mg 0.04mg 0%
Phenylalanine 0.95mg 0.13mg 0%
Valine 1.184mg 0.151mg 0%
Histidine 0.888mg 0.057mg 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 Oatmeal
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
26%
Oatmeal
Minerals Daily Need Coverage Score
56%
Rib eye steak
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 79)
Which food is richer in vitamins?
Rib eye steak
Rib eye steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Oatmeal
Oatmeal is lower in Saturated fat (difference - 9.458g)
Which food is cheaper?
Oatmeal
Oatmeal 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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.