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

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What are the differences between rib eye steak and omelette?

Rib eye steak is higher in vitamin B12, zinc, vitamin B3, and vitamin B6, yet omelette is higher in choline, vitamin B5, vitamin A, and vitamin D.
Omelette's daily need coverage for cholesterol is 78% more.
Rib eye steak has 77 times more vitamin B3 than omelette. While rib eye steak has 4.908mg of vitamin B3, omelette has only 0.064mg.
The amount of saturated fat in omelette 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 Egg, whole, cooked, omelet types in this article.

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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.

Rib eye steak

Omelette

Contains more MagnesiumMagnesium	+100%
Contains more PotassiumPotassium	+122.2%
Contains more IronIron	+51.4%
Contains more CopperCopper	+27%
Contains more ZincZinc	+442.2%
Contains less SodiumSodium	-65.2%
Contains more ManganeseManganese	+233.3%
Contains more SeleniumSelenium	+15.1%

Contains more CalciumCalcium

+336.4%

~equal in Phosphorus ~167mg

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.

Rib eye steak

Omelette

Contains more Vitamin B1Vitamin B1	+108.8%
Contains more Vitamin B3Vitamin B3	+7568.8%
Contains more Vitamin B6Vitamin B6	+233.6%
Contains more Vitamin B12Vitamin B12	+176.3%

Contains more Vitamin AVitamin A	+2050%
Contains more Vitamin EVitamin E	+1190%
Contains more Vitamin DVitamin D	+750%
Contains more Vitamin B2Vitamin B2	+34.5%
Contains more Vitamin B5Vitamin B5	+140.5%
Contains more Vitamin KVitamin K	+181.3%
Contains more FolateFolate	+550%
Contains more CholineCholine	+407.4%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Cholesterol	80mg	313mg	78%
Vitamin B12	2.1µg	0.76µg	56%
Zinc	5.91mg	1.09mg	44%
Choline	48.8mg	247.6mg	36%
Vitamin B3	4.908mg	0.064mg	30%
Saturated fat	9.684g	3.319g	29%
Vitamin B6	0.477mg	0.143mg	26%
Protein	23.69g	10.57g	26%
Vitamin A	8µg	172µg	18%
Fats	21.81g	11.66g	16%
Vitamin B5	0.536mg	1.289mg	15%
Monounsaturated fat	10.519g	4.843g	14%
Polyunsaturated fat	1.027g	2.712g	11%
Iron	2.24mg	1.48mg	10%
Vitamin E	0.1mg	1.29mg	8%
Folate	6µg	39µg	8%
Vitamin B2	0.287mg	0.386mg	8%
Vitamin D	7IU	69IU	8%
Vitamin D	0.2µg	1.7µg	8%
Calories	291kcal	154kcal	7%
Selenium	29.7µg	25.8µg	7%
Sodium	54mg	155mg	4%
Potassium	260mg	117mg	4%
Calcium	11mg	48mg	4%
Vitamin B1	0.071mg	0.034mg	3%
Magnesium	22mg	11mg	3%
Manganese	0.08mg	0.024mg	2%
Phosphorus	152mg	167mg	2%
Copper	0.08mg	0.063mg	2%
Vitamin K	1.6µg	4.5µg	2%
Carbs	0g	0.64g	0%
Net carbs	0g	0.64g	N/A
Sugar	0g	0.31g	N/A
Trans fat	1.478g	0.709g	N/A
Tryptophan	0.265mg	0.14mg	0%
Threonine	1.116mg	0.467mg	0%
Isoleucine	1.103mg	0.565mg	0%
Leucine	2.041mg	0.913mg	0%
Lysine	2.269mg	0.767mg	0%
Methionine	0.641mg	0.319mg	0%
Phenylalanine	0.95mg	0.572mg	0%
Valine	1.184mg	0.722mg	0%
Histidine	0.888mg	0.26mg	0%
Omega-3 - EPA	0.001g	0g	N/A
Omega-3 - DHA	0.001g	0.049g	N/A
Omega-3 - ALA	0.038g		N/A
Omega-3 - DPA	0.014g	0.006g	N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.024g		N/A
Omega-6 - Eicosadienoic acid	0.005g	0.015g	N/A
Omega-6 - Linoleic acid	0.7g		N/A