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

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Summary of differences between rib eye steak and semolina

  • Rib eye steak has more vitamin B12, zinc, iron, vitamin B2, and selenium; however, semolina is higher in manganese, copper, and vitamin B1.
  • Rib eye steak covers your daily need for vitamin B12, 88% more than semolina.
  • The glycemic index of semolina is higher.

These are the specific foods used in this comparison 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, parboiled, unenriched, dry.

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Rib eye steak vs Semolina 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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more PotassiumPotassium +49.4%
Contains more IronIron +202.7%
Contains more ZincZinc +479.4%
Contains more SeleniumSelenium +49.2%
Contains more MagnesiumMagnesium +22.7%
Contains more CalciumCalcium +545.5%
Contains more CopperCopper +255%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +1193.8%
~equal in Phosphorus ~153mg

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% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +474%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1500%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +215.5%
Contains more Vitamin B5Vitamin B5 +25.4%
Contains more FolateFolate +33.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~5.048mg
~equal in Vitamin B6 ~0.452mg

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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more ProteinProtein +215.4%
Contains more FatsFats +2017.5%
Contains more WaterWater +452.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +7000%

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +3977.1%
Contains more Poly. FatPolyunsaturated fat +218.9%
Contains less Sat. FatSaturated fat -97%

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 Semolina
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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rib eye steak Semolina DV% diff.
Vitamin B12 2.1µg 0µg 88%
Zinc 5.91mg 1.02mg 44%
Saturated fat 9.684g 0.294g 43%
Manganese 0.08mg 1.035mg 42%
Fats 21.81g 1.03g 32%
Protein 23.69g 7.51g 32%
Starch 68.29g 28%
Carbs 0g 80.89g 27%
Cholesterol 80mg 0mg 27%
Monounsaturated fat 10.519g 0.258g 26%
Copper 0.08mg 0.284mg 23%
Iron 2.24mg 0.74mg 19%
Vitamin B2 0.287mg 0.05mg 18%
Selenium 29.7µg 19.9µg 18%
Vitamin B1 0.071mg 0.224mg 13%
Choline 48.8mg 9%
Fiber 0g 1.8g 7%
Calcium 11mg 71mg 6%
Polyunsaturated fat 1.027g 0.322g 5%
Calories 291kcal 374kcal 4%
Vitamin B5 0.536mg 0.672mg 3%
Potassium 260mg 174mg 3%
Vitamin B6 0.477mg 0.452mg 2%
Sodium 54mg 2mg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin A 8µg 1%
Vitamin B3 4.908mg 5.048mg 1%
Vitamin K 1.6µg 0.1µg 1%
Folate 6µg 8µg 1%
Magnesium 22mg 27mg 1%
Vitamin D 7IU 0IU 1%
Net carbs 0g 79.09g N/A
Sugar 0g 0.33g N/A
Phosphorus 152mg 153mg 0%
Vitamin E 0.1mg 0.03mg 0%
Trans fat 1.478g N/A
Tryptophan 0.265mg 0.103mg 0%
Threonine 1.116mg 0.271mg 0%
Isoleucine 1.103mg 0.339mg 0%
Leucine 2.041mg 0.656mg 0%
Lysine 2.269mg 0.215mg 0%
Methionine 0.641mg 0.183mg 0%
Phenylalanine 0.95mg 0.398mg 0%
Valine 1.184mg 0.47mg 0%
Histidine 0.888mg 0.185mg 0%
Fructose 0.02g 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 Semolina
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
24%
Semolina
Minerals Daily Need Coverage Score
56%
Rib eye steak
52%
Semolina

Comparison summary

Which food is lower in Cholesterol?
Semolina
Semolina is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 52mg)
Which food is lower in Saturated fat?
Semolina
Semolina is lower in Saturated fat (difference - 9.39g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.6)
Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
Rib eye steak
Rib eye steak is relatively richer in vitamins
Which food is richer in minerals?
?
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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.