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  6. Rib eye steak vs. Onion

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

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How are rib eye steak and onions different?

  • Rib eye steak has more vitamin B12, selenium, zinc, vitamin B3, vitamin B6, iron, vitamin B2, and phosphorus than onions.
  • Daily need coverage for vitamin B12 for rib eye steak is 88% higher.
  • Rib eye steak has a lower glycemic index (0) than onions (15).

Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Onions, raw are the varieties used in this article.

Infographic

Rib eye steak vs Onion 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%
Onion
Onion
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +120%
Contains more PotassiumPotassium +78.1%
Contains more IronIron +966.7%
Contains more CopperCopper +105.1%
Contains more ZincZinc +3376.5%
Contains more PhosphorusPhosphorus +424.1%
Contains more SeleniumSelenium +5840%
Contains more CalciumCalcium +109.1%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +61.3%

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%
Onion
Onion
2
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +54.3%
Contains more Vitamin B2Vitamin B2 +963%
Contains more Vitamin B3Vitamin B3 +4131%
Contains more Vitamin B5Vitamin B5 +335.8%
Contains more Vitamin B6Vitamin B6 +297.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +300%
Contains more CholineCholine +700%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +216.7%

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
Onion
Onion
3
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +2053.6%
Contains more FatsFats +21710%
Contains more CarbsCarbs +∞%
Contains more WaterWater +63.5%
Contains more OtherOther +3400%

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
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +80815.4%
Contains more Poly. FatPolyunsaturated fat +5941.2%
Contains less Sat. FatSaturated fat -99.6%

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

All nutrients comparison - raw data values

Nutrient Rib eye steak Onion DV% diff.
Vitamin B12 2.1µg 0µg 88%
Selenium 29.7µg 0.5µg 53%
Zinc 5.91mg 0.17mg 52%
Protein 23.69g 1.1g 45%
Saturated fat 9.684g 0.042g 44%
Fats 21.81g 0.1g 33%
Vitamin B3 4.908mg 0.116mg 30%
Cholesterol 80mg 0mg 27%
Vitamin B6 0.477mg 0.12mg 27%
Monounsaturated fat 10.519g 0.013g 26%
Iron 2.24mg 0.21mg 25%
Vitamin B2 0.287mg 0.027mg 20%
Phosphorus 152mg 29mg 18%
Calories 291kcal 40kcal 13%
Choline 48.8mg 6.1mg 8%
Vitamin B5 0.536mg 0.123mg 8%
Vitamin C 0mg 7.4mg 8%
Fiber 0g 1.7g 7%
Polyunsaturated fat 1.027g 0.017g 7%
Copper 0.08mg 0.039mg 5%
Folate 6µg 19µg 3%
Potassium 260mg 146mg 3%
Carbs 0g 9.34g 3%
Magnesium 22mg 10mg 3%
Manganese 0.08mg 0.129mg 2%
Vitamin B1 0.071mg 0.046mg 2%
Sodium 54mg 4mg 2%
Fructose 1.29g 2%
Vitamin A 8µg 0µg 1%
Vitamin D 0.2µg 0µg 1%
Vitamin K 1.6µg 0.4µg 1%
Calcium 11mg 23mg 1%
Vitamin E 0.1mg 0.02mg 1%
Vitamin D 7IU 0IU 1%
Net carbs 0g 7.64g N/A
Sugar 0g 4.24g N/A
Trans fat 1.478g 0g N/A
Tryptophan 0.265mg 0.014mg 0%
Threonine 1.116mg 0.021mg 0%
Isoleucine 1.103mg 0.014mg 0%
Leucine 2.041mg 0.025mg 0%
Lysine 2.269mg 0.039mg 0%
Methionine 0.641mg 0.002mg 0%
Phenylalanine 0.95mg 0.025mg 0%
Valine 1.184mg 0.021mg 0%
Histidine 0.888mg 0.014mg 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 0g 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 Onion
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
8%
Onion
Minerals Daily Need Coverage Score
56%
Rib eye steak
8%
Onion

Comparison summary

Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 4.24g)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Rib eye steak
Rib eye steak is relatively richer in minerals
Which food is richer in vitamins?
Rib eye steak
Rib eye steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Onion
Onion is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 50mg)
Which food is lower in Saturated fat?
Onion
Onion is lower in Saturated fat (difference - 9.642g)
Which food is cheaper?
Onion
Onion is cheaper (difference - $1.8)

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.