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

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The main differences between rib eye steak and pretzel

  • Rib eye steak is richer in vitamin B12, selenium, zinc, and vitamin B6, yet pretzel is richer in manganese, folate, vitamin B1, and iron.
  • Daily need coverage for vitamin B12 for rib eye steak is 88% higher.
  • Rib eye steak contains 25 times more saturated fat than pretzel. Rib eye steak contains 9.684g of saturated fat, while pretzel contains 0.391g.
  • Rib eye steak has a lower glycemic index than pretzel.

Food types used in this article are Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Snacks, pretzels, hard, plain, salted.

Infographic

Rib eye steak vs Pretzel 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 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Contains more PotassiumPotassium +16.6%
Contains more ZincZinc +468.3%
Contains more PhosphorusPhosphorus +18.8%
Contains less SodiumSodium -95.6%
Contains more SeleniumSelenium +575%
Contains more MagnesiumMagnesium +31.8%
Contains more CalciumCalcium +145.5%
Contains more IronIron +104.5%
Contains more CopperCopper +95%
Contains more ManganeseManganese +1168.8%

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 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +66.5%
Contains more Vitamin B6Vitamin B6 +544.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +65.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +370%
Contains more Vitamin B1Vitamin B1 +497.2%
Contains more Vitamin B2Vitamin B2 +15.7%
Contains more Vitamin KVitamin K +75%
Contains more FolateFolate +2666.7%
~equal in Vitamin B3 ~5.27mg

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
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Contains more ProteinProtein +136%
Contains more FatsFats +644.4%
Contains more WaterWater +1640.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +35000%

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
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
Contains more Mono. FatMonounsaturated fat +1346.9%
Contains less Sat. FatSaturated fat -96%
Contains more Poly. FatPolyunsaturated fat +25.7%

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

All nutrients comparison - raw data values

Nutrient Rib eye steak Pretzel DV% diff.
Vitamin B12 2.1µg 0µg 88%
Sodium 54mg 1240mg 52%
Selenium 29.7µg 4.4µg 46%
Zinc 5.91mg 1.04mg 44%
Saturated fat 9.684g 0.391g 42%
Manganese 0.08mg 1.015mg 41%
Folate 6µg 166µg 40%
Vitamin B6 0.477mg 0.074mg 31%
Starch 72.58g 30%
Iron 2.24mg 4.58mg 29%
Vitamin B1 0.071mg 0.424mg 29%
Fats 21.81g 2.93g 29%
Cholesterol 80mg 0mg 27%
Carbs 0g 80.39g 27%
Protein 23.69g 10.04g 27%
Monounsaturated fat 10.519g 0.727g 24%
Fiber 0g 3.4g 14%
Copper 0.08mg 0.156mg 8%
Calories 291kcal 384kcal 5%
Choline 48.8mg 29.5mg 4%
Vitamin B5 0.536mg 0.322mg 4%
Phosphorus 152mg 128mg 3%
Vitamin B2 0.287mg 0.332mg 3%
Calcium 11mg 27mg 2%
Magnesium 22mg 29mg 2%
Polyunsaturated fat 1.027g 1.291g 2%
Vitamin B3 4.908mg 5.27mg 2%
Vitamin C 0mg 2.1mg 2%
Vitamin E 0.1mg 0.47mg 2%
Vitamin D 7IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Vitamin K 1.6µg 2.8µg 1%
Potassium 260mg 223mg 1%
Vitamin A 8µg 0µg 1%
Net carbs 0g 76.99g N/A
Sugar 0g 2.21g N/A
Trans fat 1.478g 0.004g N/A
Tryptophan 0.265mg 0.097mg 0%
Threonine 1.116mg 0.25mg 0%
Isoleucine 1.103mg 0.407mg 0%
Leucine 2.041mg 0.757mg 0%
Lysine 2.269mg 0.257mg 0%
Methionine 0.641mg 0.177mg 0%
Phenylalanine 0.95mg 0.52mg 0%
Valine 1.184mg 0.48mg 0%
Histidine 0.888mg 0.22mg 0%
Fructose 0.31g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.038g 0.063g N/A
Omega-3 - DPA 0.014g 0g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g 0g N/A
Omega-6 - Eicosadienoic acid 0.005g 0g N/A
Omega-6 - Linoleic acid 0.7g 1.223g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rib eye steak Pretzel
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
37%
Pretzel
Minerals Daily Need Coverage Score
56%
Rib eye steak
67%
Pretzel

Comparison summary

Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 2.21g)
Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 1186mg)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 83)
Which food is cheaper?
Rib eye steak
Rib eye steak is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Pretzel
Pretzel is lower in Cholesterol (difference - 80mg)
Which food is lower in Saturated fat?
Pretzel
Pretzel is lower in Saturated fat (difference - 9.293g)
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.
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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.