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  6. Rib eye steak vs. Pork jowl

Rib eye steak vs. Pork jowl — In-Depth Nutrition Comparison

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Important differences between rib eye steak and pork jowl

  • Rib eye steak has more vitamin B12, selenium, zinc, vitamin B6, iron, phosphorus, and vitamin B5; however, pork jowl has more vitamin B1.
  • Pork jowl's daily need coverage for saturated fat is 78% more.
  • Rib eye steak has 20 times more selenium than pork jowl. Rib eye steak has 29.7µg of selenium, while pork jowl has 1.5µg.
  • Rib eye steak is lower in saturated fat.

The food varieties used in the comparison are Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Pork, fresh, variety meats, and by-products, jowl, raw.

Infographic

Rib eye steak vs Pork jowl 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 2.1% 1.2% 13% 16% 13% 23% 37% 3.3% 0.65% 8.2%
Contains more MagnesiumMagnesium +633.3%
Contains more CalciumCalcium +175%
Contains more PotassiumPotassium +75.7%
Contains more IronIron +433.3%
Contains more CopperCopper +100%
Contains more ZincZinc +603.6%
Contains more PhosphorusPhosphorus +76.7%
Contains more ManganeseManganese +1500%
Contains more SeleniumSelenium +1880%
Contains less SodiumSodium -53.7%

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% 1% 5.8% 0% 97% 54% 85% 15% 21% 103% 0% 0.75% 0%
Contains more Vitamin AVitamin A +166.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +21.6%
Contains more Vitamin B5Vitamin B5 +114.4%
Contains more Vitamin B6Vitamin B6 +430%
Contains more Vitamin B12Vitamin B12 +156.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +500%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +190%
Contains more Vitamin B1Vitamin B1 +443.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~4.535mg

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
6% 70% 22% 2%
Protein: 6.38 g
Fats: 69.61 g
Carbs: 0 g
Water: 22.19 g
Other: 1.82 g
Contains more ProteinProtein +271.3%
Contains more WaterWater +145.6%
Contains more FatsFats +219.2%
Contains more OtherOther +18100%
~equal in Carbs ~0g

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
38% 50% 12%
Saturated fat: Sat. Fat 25.26 g
Monounsaturated fat: Mono. Fat 32.89 g
Polyunsaturated fat: Poly. Fat 8.11 g
Contains less Sat. FatSaturated fat -61.7%
Contains more Mono. FatMonounsaturated fat +212.7%
Contains more Poly. FatPolyunsaturated fat +689.7%

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

All nutrients comparison - raw data values

Nutrient Rib eye steak Pork jowl DV% diff.
Fats 21.81g 69.61g 74%
Saturated fat 9.684g 25.26g 71%
Monounsaturated fat 10.519g 32.89g 56%
Vitamin B12 2.1µg 0.82µg 53%
Selenium 29.7µg 1.5µg 51%
Polyunsaturated fat 1.027g 8.11g 47%
Zinc 5.91mg 0.84mg 46%
Protein 23.69g 6.38g 35%
Vitamin B6 0.477mg 0.09mg 30%
Vitamin B1 0.071mg 0.386mg 26%
Iron 2.24mg 0.42mg 23%
Calories 291kcal 655kcal 18%
Choline 48.8mg 9%
Phosphorus 152mg 86mg 9%
Vitamin B5 0.536mg 0.25mg 6%
Magnesium 22mg 3mg 5%
Copper 0.08mg 0.04mg 4%
Vitamin B2 0.287mg 0.236mg 4%
Cholesterol 80mg 90mg 3%
Manganese 0.08mg 0.005mg 3%
Potassium 260mg 148mg 3%
Vitamin B3 4.908mg 4.535mg 2%
Sodium 54mg 25mg 1%
Vitamin A 8µg 3µg 1%
Vitamin D 7IU 1%
Folate 6µg 1µg 1%
Vitamin K 1.6µg 1%
Calcium 11mg 4mg 1%
Vitamin D 0.2µg 1%
Vitamin E 0.1mg 0.29mg 1%
Trans fat 1.478g N/A
Tryptophan 0.265mg 0.021mg 0%
Threonine 1.116mg 0.21mg 0%
Isoleucine 1.103mg 0.168mg 0%
Leucine 2.041mg 0.446mg 0%
Lysine 2.269mg 0.528mg 0%
Methionine 0.641mg 0.095mg 0%
Phenylalanine 0.95mg 0.239mg 0%
Valine 1.184mg 0.305mg 0%
Histidine 0.888mg 0.072mg 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 Pork jowl
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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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
29%
Pork jowl
Minerals Daily Need Coverage Score
56%
Rib eye steak
12%
Pork jowl

Comparison summary

Which food is lower in Cholesterol?
Rib eye steak
Rib eye steak is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated fat?
Rib eye steak
Rib eye steak is lower in Saturated fat (difference - 15.576g)
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 contains less Sodium?
Pork jowl
Pork jowl contains less Sodium (difference - 29mg)
Which food is cheaper?
Pork jowl
Pork jowl is cheaper (difference - $1.2)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Pork jowl - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168269/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.