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

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How are rib eye steak and pilaf different?

  • Rib eye steak is higher in vitamin B12, zinc, and vitamin B2; however, pilaf is richer in folate, vitamin B1, manganese, and copper.
  • Daily need coverage for vitamin B12 for rib eye steak is 87% higher.
  • Rib eye steak contains 80 times more cholesterol than pilaf. While rib eye steak contains 80mg of cholesterol, pilaf contains only 1mg.
  • Rib eye steak has a lower glycemic index (0) than pilaf (60).

Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Rice and vermicelli mix, rice pilaf flavor, unprepared are the varieties used in this article.

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Rib eye steak vs Pilaf 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%
Pilaf
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more PotassiumPotassium +38.3%
Contains more ZincZinc +485.1%
Contains less SodiumSodium -95.9%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +654.5%
Contains more CopperCopper +107.5%
Contains more ManganeseManganese +1002.5%
~equal in Iron ~2.44mg
~equal in Phosphorus ~154mg
~equal in Selenium ~32.4µg

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%
Pilaf
5
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +229.9%
Contains more Vitamin B6Vitamin B6 +19.3%
Contains more Vitamin B12Vitamin B12 +10400%
Contains more Vitamin KVitamin K +220%
Contains more CholineCholine +178.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +749.3%
Contains more Vitamin B3Vitamin B3 +24.8%
Contains more Vitamin B5Vitamin B5 +33.4%
Contains more FolateFolate +3433.3%

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
Pilaf
2
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more ProteinProtein +127.4%
Contains more FatsFats +1492%
Contains more WaterWater +577.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +38500%

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
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains more Mono. FatMonounsaturated fat +2720.1%
Contains more Poly. FatPolyunsaturated fat +172.4%
Contains less Sat. FatSaturated fat -96.8%

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

All nutrients comparison - raw data values

Nutrient Rib eye steak Pilaf DV% diff.
Vitamin B12 2.1µg 0.02µg 87%
Sodium 54mg 1303mg 54%
Folate 6µg 212µg 52%
Zinc 5.91mg 1.01mg 45%
Vitamin B1 0.071mg 0.603mg 44%
Saturated fat 9.684g 0.307g 43%
Manganese 0.08mg 0.882mg 35%
Fats 21.81g 1.37g 31%
Starch 71.23g 29%
Protein 23.69g 10.42g 27%
Cholesterol 80mg 1mg 26%
Carbs 0g 76.31g 25%
Monounsaturated fat 10.519g 0.373g 25%
Vitamin B2 0.287mg 0.087mg 15%
Copper 0.08mg 0.166mg 10%
Vitamin B3 4.908mg 6.127mg 8%
Calcium 11mg 83mg 7%
Vitamin B6 0.477mg 0.4mg 6%
Choline 48.8mg 17.5mg 6%
Fiber 0g 1.2g 5%
Vitamin C 0mg 4.1mg 5%
Selenium 29.7µg 32.4µg 5%
Vitamin B5 0.536mg 0.715mg 4%
Polyunsaturated fat 1.027g 0.377g 4%
Calories 291kcal 359kcal 3%
Iron 2.24mg 2.44mg 3%
Potassium 260mg 188mg 2%
Magnesium 22mg 32mg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin K 1.6µg 0.5µg 1%
Vitamin D 7IU 0IU 1%
Net carbs 0g 75.11g N/A
Sugar 0g 1.53g N/A
Phosphorus 152mg 154mg 0%
Vitamin E 0.1mg 0.04mg 0%
Vitamin A 8µg 4µg 0%
Trans fat 1.478g 0g N/A
Tryptophan 0.265mg 0.086mg 0%
Threonine 1.116mg 0.221mg 0%
Isoleucine 1.103mg 0.279mg 0%
Leucine 2.041mg 0.523mg 0%
Lysine 2.269mg 0.189mg 0%
Methionine 0.641mg 0.145mg 0%
Phenylalanine 0.95mg 0.32mg 0%
Valine 1.184mg 0.374mg 0%
Histidine 0.888mg 0.15mg 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 Pilaf
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
47%
Pilaf
Minerals Daily Need Coverage Score
56%
Rib eye steak
77%
Pilaf

Comparison summary

Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 1249mg)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 60)
Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 9.377g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $2)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
?
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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.