Rib eye steak vs. Puff pastry — In-Depth Nutrition Comparison

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How are rib eye steak and puff pastry different?

Rib eye steak is richer in vitamin B12, zinc, vitamin B6, and phosphorus, while puff pastry is higher in vitamin B1, manganese, folate, and vitamin K.
Rib eye steak covers your daily need for vitamin B12, 88% more than puff pastry.
Puff pastry has a higher glycemic index (56) than rib eye steak (0).

Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Puff pastry, frozen, ready-to-bake, baked types were used 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

Puff pastry

Contains more MagnesiumMagnesium	+37.5%
Contains more PotassiumPotassium	+319.4%
Contains more ZincZinc	+994.4%
Contains more PhosphorusPhosphorus	+153.3%
Contains less SodiumSodium	-78.7%
Contains more SeleniumSelenium	+21.2%

Contains more IronIron	+16.1%
Contains more CopperCopper	+43.8%
Contains more ManganeseManganese	+518.8%

~equal in Calcium ~10mg

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

Puff pastry

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+11.2%
Contains more Vitamin B3Vitamin B3	+29.2%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+2410.5%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+687.1%

Contains more Vitamin EVitamin E	+450%
Contains more Vitamin B1Vitamin B1	+354.9%
Contains more Vitamin KVitamin K	+918.8%
Contains more FolateFolate	+816.7%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	1.027g	22.228g	141%
Vitamin B12	2.1µg	0µg	88%
Zinc	5.91mg	0.54mg	49%
Vitamin B6	0.477mg	0.019mg	35%
Protein	23.69g	7.4g	33%
Cholesterol	80mg	0mg	27%
Fats	21.81g	38.5g	26%
Vitamin B1	0.071mg	0.323mg	21%
Saturated fat	9.684g	5.502g	19%
Manganese	0.08mg	0.495mg	18%
Carbs	0g	45.7g	15%
Calories	291kcal	558kcal	13%
Phosphorus	152mg	60mg	13%
Folate	6µg	55µg	12%
Vitamin K	1.6µg	16.3µg	12%
Vitamin B5	0.536mg	0mg	11%
Sodium	54mg	253mg	9%
Selenium	29.7µg	24.5µg	9%
Choline	48.8mg	6.2mg	8%
Vitamin B3	4.908mg	3.8mg	7%
Potassium	260mg	62mg	6%
Fiber	0g	1.5g	6%
Iron	2.24mg	2.6mg	5%
Monounsaturated fat	10.519g	8.828g	4%
Copper	0.08mg	0.115mg	4%
Vitamin E	0.1mg	0.55mg	3%
Vitamin B2	0.287mg	0.258mg	2%
Vitamin D	0.2µg	0µg	1%
Magnesium	22mg	16mg	1%
Vitamin D	7IU	0IU	1%
Vitamin A	8µg	0µg	1%
Net carbs	0g	44.2g	N/A
Calcium	11mg	10mg	0%
Sugar	0g	0.75g	N/A
Trans fat	1.478g		N/A
Tryptophan	0.265mg	0.086mg	0%
Threonine	1.116mg	0.198mg	0%
Isoleucine	1.103mg	0.275mg	0%
Leucine	2.041mg	0.514mg	0%
Lysine	2.269mg	0.144mg	0%
Methionine	0.641mg	0.131mg	0%
Phenylalanine	0.95mg	0.367mg	0%
Valine	1.184mg	0.312mg	0%
Histidine	0.888mg	0.158mg	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