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  6. Rib eye steak vs. Rice

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

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Important differences between rib eye steak and rice

  • Rib eye steak has more vitamin B12, zinc, selenium, vitamin B6, vitamin B3, vitamin B2, and phosphorus; however, rice has more manganese.
  • Rib eye steak's daily need coverage for vitamin B12 is 88% more.
  • Rice has a higher glycemic index than rib eye steak.

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 Rice, white, long-grain, regular, enriched, cooked.

Infographic

Rib eye steak vs Rice infographic
Infographic link

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%
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +83.3%
Contains more PotassiumPotassium +642.9%
Contains more IronIron +86.7%
Contains more CopperCopper +15.9%
Contains more ZincZinc +1106.1%
Contains more PhosphorusPhosphorus +253.5%
Contains more SeleniumSelenium +296%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +490%
~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.
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%
Rice
Rice
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 0% 0% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +2107.7%
Contains more Vitamin B3Vitamin B3 +232.5%
Contains more Vitamin B5Vitamin B5 +37.4%
Contains more Vitamin B6Vitamin B6 +412.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +2223.8%
Contains more Vitamin B1Vitamin B1 +129.6%
Contains more FolateFolate +866.7%
~equal in Vitamin C ~0mg

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
Rice
Rice
3
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +780.7%
Contains more FatsFats +7689.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +25.6%
Contains more OtherOther +4100%

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +11853.4%
Contains more Poly. FatPolyunsaturated fat +1251.3%
Contains less Sat. FatSaturated fat -99.2%

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

All nutrients comparison - raw data values

Nutrient Rib eye steak Rice DV% diff.
Vitamin B12 2.1µg 0µg 88%
Zinc 5.91mg 0.49mg 49%
Saturated fat 9.684g 0.077g 44%
Protein 23.69g 2.69g 42%
Selenium 29.7µg 7.5µg 40%
Fats 21.81g 0.28g 33%
Vitamin B6 0.477mg 0.093mg 30%
Cholesterol 80mg 0mg 27%
Monounsaturated fat 10.519g 0.088g 26%
Vitamin B2 0.287mg 0.013mg 21%
Vitamin B3 4.908mg 1.476mg 21%
Manganese 0.08mg 0.472mg 17%
Phosphorus 152mg 43mg 16%
Iron 2.24mg 1.2mg 13%
Folate 6µg 58µg 13%
Carbs 0g 28.17g 9%
Choline 48.8mg 2.1mg 8%
Vitamin B1 0.071mg 0.163mg 8%
Calories 291kcal 130kcal 8%
Potassium 260mg 35mg 7%
Polyunsaturated fat 1.027g 0.076g 6%
Vitamin B5 0.536mg 0.39mg 3%
Sodium 54mg 1mg 2%
Fiber 0g 0.4g 2%
Magnesium 22mg 12mg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin A 8µg 0µg 1%
Copper 0.08mg 0.069mg 1%
Vitamin K 1.6µg 0µg 1%
Vitamin D 7IU 0IU 1%
Net carbs 0g 27.77g N/A
Calcium 11mg 10mg 0%
Sugar 0g 0.05g N/A
Vitamin E 0.1mg 0.04mg 0%
Trans fat 1.478g N/A
Tryptophan 0.265mg 0.031mg 0%
Threonine 1.116mg 0.096mg 0%
Isoleucine 1.103mg 0.116mg 0%
Leucine 2.041mg 0.222mg 0%
Lysine 2.269mg 0.097mg 0%
Methionine 0.641mg 0.063mg 0%
Phenylalanine 0.95mg 0.144mg 0%
Valine 1.184mg 0.164mg 0%
Histidine 0.888mg 0.063mg 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 Rice
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
12%
Rice
Minerals Daily Need Coverage Score
56%
Rib eye steak
22%
Rice

Comparison summary

Which food is lower in Cholesterol?
Rice
Rice is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 53mg)
Which food is lower in Saturated fat?
Rice
Rice is lower in Saturated fat (difference - 9.607g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $1)
Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 60)
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

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.