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  6. Rib eye steak vs. Pumpkin

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

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How are rib eye steak and pumpkin different?

  • Rib eye steak is higher in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, iron, and phosphorus; however, pumpkin is richer in vitamin A.
  • Daily need coverage for vitamin A for pumpkin is 170% higher.
  • Pumpkin has less cholesterol.
  • Rib eye steak has a lower glycemic index (0) than pumpkin (52).

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

Infographic

Rib eye steak vs Pumpkin 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +83.3%
Contains more IronIron +180%
Contains more ZincZinc +1746.9%
Contains more PhosphorusPhosphorus +245.5%
Contains more SeleniumSelenium +9800%
Contains more CalciumCalcium +90.9%
Contains more PotassiumPotassium +30.8%
Contains more CopperCopper +58.8%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +56.3%

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%
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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +42%
Contains more Vitamin B2Vitamin B2 +160.9%
Contains more Vitamin B3Vitamin B3 +718%
Contains more Vitamin B5Vitamin B5 +79.9%
Contains more Vitamin B6Vitamin B6 +682%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +45.5%
Contains more CholineCholine +495.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5225%
Contains more Vitamin EVitamin E +960%
Contains more FolateFolate +166.7%

All nutrients comparison - raw data values

Nutrient Rib eye steak Pumpkin DV% diff.
Vitamin B12 2.1µg 0µg 88%
Selenium 29.7µg 0.3µg 53%
Zinc 5.91mg 0.32mg 51%
Vitamin A 8µg 426µg 46%
Protein 23.69g 1g 45%
Saturated fat 9.684g 0.052g 44%
Fats 21.81g 0.1g 33%
Vitamin B6 0.477mg 0.061mg 32%
Cholesterol 80mg 0mg 27%
Vitamin B3 4.908mg 0.6mg 27%
Monounsaturated fat 10.519g 0.013g 26%
Iron 2.24mg 0.8mg 18%
Phosphorus 152mg 44mg 15%
Vitamin B2 0.287mg 0.11mg 14%
Calories 291kcal 26kcal 13%
Vitamin C 0mg 9mg 10%
Polyunsaturated fat 1.027g 0.005g 7%
Choline 48.8mg 8.2mg 7%
Vitamin E 0.1mg 1.06mg 6%
Vitamin B5 0.536mg 0.298mg 5%
Copper 0.08mg 0.127mg 5%
Folate 6µg 16µg 3%
Manganese 0.08mg 0.125mg 2%
Sodium 54mg 1mg 2%
Vitamin B1 0.071mg 0.05mg 2%
Fiber 0g 0.5g 2%
Potassium 260mg 340mg 2%
Magnesium 22mg 12mg 2%
Carbs 0g 6.5g 2%
Vitamin D 0.2µg 0µg 1%
Calcium 11mg 21mg 1%
Vitamin D 7IU 0IU 1%
Net carbs 0g 6g N/A
Sugar 0g 2.76g N/A
Vitamin K 1.6µg 1.1µg 0%
Trans fat 1.478g 0g N/A
Tryptophan 0.265mg 0.012mg 0%
Threonine 1.116mg 0.029mg 0%
Isoleucine 1.103mg 0.031mg 0%
Leucine 2.041mg 0.046mg 0%
Lysine 2.269mg 0.054mg 0%
Methionine 0.641mg 0.011mg 0%
Phenylalanine 0.95mg 0.032mg 0%
Valine 1.184mg 0.035mg 0%
Histidine 0.888mg 0.016mg 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

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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +2269%
Contains more FatsFats +21710%
Contains more CarbsCarbs +∞%
Contains more WaterWater +68.1%
Contains more OtherOther +7900%

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +80815.4%
Contains more Poly. FatPolyunsaturated fat +20440%
Contains less Sat. FatSaturated fat -99.5%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.