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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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

Semolina

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.

Rib eye steak

Semolina

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

All nutrients comparison - raw data values

Nutrient			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