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  6. Rib eye steak vs. Oats

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

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A recap on differences between rib eye steak and oats

  • Rib eye steak is higher in vitamin B12 and vitamin B6, yet oats are higher in manganese, copper, vitamin B1, phosphorus, fiber, magnesium, and iron.
  • Oats cover your daily manganese needs 210% more than rib eye steak.
  • The amount of saturated fat in oats is lower.
  • The glycemic index of rib eye steak is lower.

Food varieties 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 Oats.

Infographic

Rib eye steak vs Oats infographic
Infographic link

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%
Oats
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more ZincZinc +48.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +704.5%
Contains more CalciumCalcium +390.9%
Contains more PotassiumPotassium +65%
Contains more IronIron +110.7%
Contains more CopperCopper +682.5%
Contains more PhosphorusPhosphorus +244.1%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +6045%

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%
Oats
Oats
3
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% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +106.5%
Contains more Vitamin B3Vitamin B3 +410.7%
Contains more Vitamin B6Vitamin B6 +300.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +974.6%
Contains more Vitamin B5Vitamin B5 +151.7%
Contains more FolateFolate +833.3%
~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
Oats
Oats
2
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more ProteinProtein +40.3%
Contains more FatsFats +216.1%
Contains more WaterWater +562.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +17100%

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
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains more Mono. FatMonounsaturated fat +383%
Contains less Sat. FatSaturated fat -87.4%
Contains more Poly. FatPolyunsaturated fat +146.8%

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

All nutrients comparison - raw data values

Nutrient Rib eye steak Oats DV% diff.
Manganese 0.08mg 4.916mg 210%
Vitamin B12 2.1µg 0µg 88%
Copper 0.08mg 0.626mg 61%
Vitamin B1 0.071mg 0.763mg 58%
Selenium 29.7µg 54%
Phosphorus 152mg 523mg 53%
Fiber 0g 10.6g 42%
Saturated fat 9.684g 1.217g 38%
Magnesium 22mg 177mg 37%
Iron 2.24mg 4.72mg 31%
Vitamin B6 0.477mg 0.119mg 28%
Cholesterol 80mg 0mg 27%
Vitamin B3 4.908mg 0.961mg 25%
Fats 21.81g 6.9g 23%
Carbs 0g 66.27g 22%
Monounsaturated fat 10.519g 2.178g 21%
Zinc 5.91mg 3.97mg 18%
Vitamin B5 0.536mg 1.349mg 16%
Protein 23.69g 16.89g 14%
Folate 6µg 56µg 13%
Vitamin B2 0.287mg 0.139mg 11%
Polyunsaturated fat 1.027g 2.535g 10%
Choline 48.8mg 9%
Calories 291kcal 389kcal 5%
Potassium 260mg 429mg 5%
Calcium 11mg 54mg 4%
Sodium 54mg 2mg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin E 0.1mg 1%
Vitamin A 8µg 0µg 1%
Vitamin K 1.6µg 1%
Vitamin D 7IU 0IU 1%
Net carbs 0g 55.67g N/A
Trans fat 1.478g N/A
Tryptophan 0.265mg 0.234mg 0%
Threonine 1.116mg 0.575mg 0%
Isoleucine 1.103mg 0.694mg 0%
Leucine 2.041mg 1.284mg 0%
Lysine 2.269mg 0.701mg 0%
Methionine 0.641mg 0.312mg 0%
Phenylalanine 0.95mg 0.895mg 0%
Valine 1.184mg 0.937mg 0%
Histidine 0.888mg 0.405mg 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 Oats
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
30%
Oats
Minerals Daily Need Coverage Score
56%
Rib eye steak
154%
Oats

Comparison summary

Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
Rib eye steak
Rib eye steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Oats
Oats is lower in Cholesterol (difference - 80mg)
Which food is lower in Sugar?
Oats
Oats is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Oats
Oats contains less Sodium (difference - 52mg)
Which food is lower in Saturated fat?
Oats
Oats is lower in Saturated fat (difference - 8.467g)
Which food is cheaper?
Oats
Oats is cheaper (difference - $1.4)
Which food is richer in minerals?
Oats
Oats is relatively richer in minerals

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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.