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  6. Rib eye steak vs. Summer squash

Rib eye steak vs. Summer squash — In-Depth Nutrition Comparison

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How are rib eye steak and summer squash different?

  • Rib eye steak is richer in vitamin B12, selenium, zinc, vitamin B3, iron, vitamin B6, and phosphorus, while summer squash is higher in vitamin C.
  • Rib eye steak covers your daily need for vitamin B12, 88% more than summer squash.
  • Summer squash has a higher glycemic index (13) than rib eye steak (0).

Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Squash, summer, all varieties, raw types were used in this article.

Infographic

Rib eye steak vs Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +29.4%
Contains more IronIron +540%
Contains more CopperCopper +56.9%
Contains more ZincZinc +1937.9%
Contains more PhosphorusPhosphorus +300%
Contains more SeleniumSelenium +14750%
Contains more CalciumCalcium +36.4%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +118.8%
~equal in Potassium ~262mg

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +47.9%
Contains more Vitamin B2Vitamin B2 +102.1%
Contains more Vitamin B3Vitamin B3 +907.8%
Contains more Vitamin B5Vitamin B5 +245.8%
Contains more Vitamin B6Vitamin B6 +118.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +628.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +25%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin KVitamin K +87.5%
Contains more FolateFolate +383.3%

All nutrients comparison - raw data values

Nutrient Rib eye steak Summer squash DV% diff.
Vitamin B12 2.1µg 0µg 88%
Selenium 29.7µg 0.2µg 54%
Zinc 5.91mg 0.29mg 51%
Protein 23.69g 1.21g 45%
Saturated fat 9.684g 0.044g 44%
Fats 21.81g 0.18g 33%
Vitamin B3 4.908mg 0.487mg 28%
Cholesterol 80mg 0mg 27%
Monounsaturated fat 10.519g 0.016g 26%
Iron 2.24mg 0.35mg 24%
Vitamin B6 0.477mg 0.218mg 20%
Vitamin C 0mg 17mg 19%
Phosphorus 152mg 38mg 16%
Calories 291kcal 16kcal 14%
Vitamin B2 0.287mg 0.142mg 11%
Choline 48.8mg 6.7mg 8%
Vitamin B5 0.536mg 0.155mg 8%
Polyunsaturated fat 1.027g 0.089g 6%
Folate 6µg 29µg 6%
Fiber 0g 1.1g 4%
Manganese 0.08mg 0.175mg 4%
Copper 0.08mg 0.051mg 3%
Sodium 54mg 2mg 2%
Vitamin B1 0.071mg 0.048mg 2%
Fructose 0.95g 1%
Magnesium 22mg 17mg 1%
Vitamin K 1.6µg 3µg 1%
Vitamin D 7IU 0IU 1%
Carbs 0g 3.35g 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 0g 2.25g N/A
Calcium 11mg 15mg 0%
Potassium 260mg 262mg 0%
Sugar 0g 2.2g N/A
Vitamin E 0.1mg 0.12mg 0%
Vitamin A 8µg 10µg 0%
Trans fat 1.478g 0g N/A
Tryptophan 0.265mg 0.011mg 0%
Threonine 1.116mg 0.028mg 0%
Isoleucine 1.103mg 0.042mg 0%
Leucine 2.041mg 0.069mg 0%
Lysine 2.269mg 0.065mg 0%
Methionine 0.641mg 0.017mg 0%
Phenylalanine 0.95mg 0.041mg 0%
Valine 1.184mg 0.053mg 0%
Histidine 0.888mg 0.025mg 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

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
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +1857.9%
Contains more FatsFats +12016.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +73.7%
Contains more OtherOther +6100%

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +65643.8%
Contains more Poly. FatPolyunsaturated fat +1053.9%
Contains less Sat. FatSaturated fat -99.5%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.