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

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How are Rib eye steak and Safflower different?

  • Rib eye steak is richer in Vitamin B12, while Safflower is higher in Copper, Vitamin B1, Manganese, Magnesium, Phosphorus, Vitamin B5, Vitamin B6, Folate, and Iron.
  • Safflower covers your daily need of Copper 185% more than Rib eye steak.

Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Seeds, safflower seed kernels, dried types were used in this article.

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Rib eye steak vs Safflower 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.
Contains more Zinc +17%
Contains more Calcium +609.1%
Contains more Iron +118.8%
Contains more Magnesium +1504.5%
Contains more Phosphorus +323.7%
Contains more Potassium +164.2%
Contains less Sodium -94.4%
Contains more Copper +2083.8%
Contains more Manganese +2417.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 16% 66% 23% 8% 162% 27% 11% 162%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Contains more Zinc +17%
Contains more Calcium +609.1%
Contains more Iron +118.8%
Contains more Magnesium +1504.5%
Contains more Phosphorus +323.7%
Contains more Potassium +164.2%
Contains less Sodium -94.4%
Contains more Copper +2083.8%
Contains more Manganese +2417.5%

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.
:
Contains more Vitamin D +∞%
Contains more Vitamin B3 +114.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +100%
Contains more Vitamin B1 +1538%
Contains more Vitamin B2 +44.6%
Contains more Vitamin B5 +651.9%
Contains more Vitamin B6 +145.3%
Contains more Folate +2566.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 2% 6% 0% 18% 67% 93% 33% 111% 5% 263% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 291% 96% 43% 242% 270% 120% 0% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +114.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +100%
Contains more Vitamin B1 +1538%
Contains more Vitamin B2 +44.6%
Contains more Vitamin B5 +651.9%
Contains more Vitamin B6 +145.3%
Contains more Folate +2566.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +46.4%
Contains more Water +869.6%
Contains more Fats +76.3%
Contains more Carbs +∞%
Contains more Other +54500%
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more Protein +46.4%
Contains more Water +869.6%
Contains more Fats +76.3%
Contains more Carbs +∞%
Contains more Other +54500%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +117%
Contains less Saturated Fat -62%
Contains more Polyunsaturated fat +2648.1%
46% 50% 5%
Saturated Fat: 9.684 g
Monounsaturated Fat: 10.519 g
Polyunsaturated fat: 1.027 g
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
Contains more Monounsaturated Fat +117%
Contains less Saturated Fat -62%
Contains more Polyunsaturated fat +2648.1%

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 Safflower
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rib eye steak Safflower Opinion
Net carbs 0g 34.29g Safflower
Protein 23.69g 16.18g Rib eye steak
Fats 21.81g 38.45g Safflower
Carbs 0g 34.29g Safflower
Calories 291kcal 517kcal Safflower
Calcium 11mg 78mg Safflower
Iron 2.24mg 4.9mg Safflower
Magnesium 22mg 353mg Safflower
Phosphorus 152mg 644mg Safflower
Potassium 260mg 687mg Safflower
Sodium 54mg 3mg Safflower
Zinc 5.91mg 5.05mg Rib eye steak
Copper 0.08mg 1.747mg Safflower
Manganese 0.08mg 2.014mg Safflower
Selenium 29.7µg Rib eye steak
Vitamin A 25IU 50IU Safflower
Vitamin A RAE 8µg 3µg Rib eye steak
Vitamin E 0.1mg Rib eye steak
Vitamin D 7IU 0IU Rib eye steak
Vitamin D 0.2µg 0µg Rib eye steak
Vitamin B1 0.071mg 1.163mg Safflower
Vitamin B2 0.287mg 0.415mg Safflower
Vitamin B3 4.908mg 2.284mg Rib eye steak
Vitamin B5 0.536mg 4.03mg Safflower
Vitamin B6 0.477mg 1.17mg Safflower
Folate 6µg 160µg Safflower
Vitamin B12 2.1µg 0µg Rib eye steak
Vitamin K 1.6µg Rib eye steak
Tryptophan 0.265mg 0.183mg Rib eye steak
Threonine 1.116mg 0.586mg Rib eye steak
Isoleucine 1.103mg 0.717mg Rib eye steak
Leucine 2.041mg 1.154mg Rib eye steak
Lysine 2.269mg 0.534mg Rib eye steak
Methionine 0.641mg 0.284mg Rib eye steak
Phenylalanine 0.95mg 0.806mg Rib eye steak
Valine 1.184mg 1.025mg Rib eye steak
Histidine 0.888mg 0.452mg Rib eye steak
Cholesterol 80mg 0mg Safflower
Trans Fat 1.478g Safflower
Saturated Fat 9.684g 3.682g Safflower
Omega-3 - DHA 0.001g Rib eye steak
Omega-3 - EPA 0.001g Rib eye steak
Omega-3 - DPA 0.014g Rib eye steak
Monounsaturated Fat 10.519g 4.848g Rib eye steak
Polyunsaturated fat 1.027g 28.223g Safflower
Omega-6 - Eicosadienoic acid 0.005g Rib eye steak
Omega-6 - Linoleic acid 0.7g Rib eye steak
Omega-3 - ALA 0.038g Rib eye steak
Omega-6 - Dihomo-gamma-linoleic acid 0.024g Rib eye steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rib eye steak Safflower
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Rib eye steak
89%
Safflower
Minerals Daily Need Coverage Score
56%
Rib eye steak
178%
Safflower

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 51mg)
Which food is lower in Cholesterol?
Safflower
Safflower is lower in Cholesterol (difference - 80mg)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 6.002g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 0)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $1.2)
Which food is richer in minerals?
Safflower
Safflower 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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.