Rib eye steak vs. Squid — In-Depth Nutrition Comparison
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What are the main differences between rib eye steak and squid?
- Rib eye steak is richer in zinc, while squid is higher in vitamin B12, vitamin B2, selenium, iron, copper, and phosphorus.
- Squid's daily need coverage for vitamin B12 is 138% higher.
- Squid has 41 times less saturated fat than rib eye steak. Rib eye steak has 9.684g of saturated fat, while squid has 0.236g.
We used Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this comparison.
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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 ZincZinc | +70.8% |
| Contains less SodiumSodium | -92.7% |
| Contains more MagnesiumMagnesium | +172.7% |
| Contains more CalciumCalcium | +1536.4% |
| Contains more PotassiumPotassium | +145% |
| Contains more IronIron | +383.9% |
| Contains more CopperCopper | +1147.5% |
| Contains more PhosphorusPhosphorus | +281.6% |
| Contains more ManganeseManganese | +161.3% |
| Contains more SeleniumSelenium | +201.7% |
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 EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +317.6% |
| Contains more Vitamin B3Vitamin B3 | +124.2% |
| Contains more Vitamin B6Vitamin B6 | +76.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +2437.5% |
| Contains more Vitamin B2Vitamin B2 | +502.4% |
| Contains more Vitamin B5Vitamin B5 | +67.9% |
| Contains more Vitamin B12Vitamin B12 | +157.1% |
| Contains more FolateFolate | +300% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.1µg | 5.4µg | 138% |
| Vitamin B2 | 0.287mg | 1.729mg | 111% |
| Selenium | 29.7µg | 89.6µg | 109% |
| Iron | 2.24mg | 10.84mg | 108% |
| Copper | 0.08mg | 0.998mg | 102% |
| Phosphorus | 152mg | 580mg | 61% |
| Cholesterol | 80mg | 224mg | 48% |
| Saturated fat | 9.684g | 0.236g | 43% |
| Fats | 21.81g | 1.4g | 31% |
| Sodium | 54mg | 744mg | 30% |
| Monounsaturated fat | 10.519g | 0.162g | 26% |
| Vitamin A | 8µg | 203µg | 22% |
| Zinc | 5.91mg | 3.46mg | 22% |
| Protein | 23.69g | 32.48g | 18% |
| Vitamin B3 | 4.908mg | 2.189mg | 17% |
| Calcium | 11mg | 180mg | 17% |
| Vitamin B6 | 0.477mg | 0.27mg | 16% |
| Potassium | 260mg | 637mg | 11% |
| Magnesium | 22mg | 60mg | 9% |
| Choline | 48.8mg | 9% | |
| Vitamin C | 0mg | 8.5mg | 9% |
| Vitamin B5 | 0.536mg | 0.9mg | 7% |
| Calories | 291kcal | 158kcal | 7% |
| Manganese | 0.08mg | 0.209mg | 6% |
| Vitamin B1 | 0.071mg | 0.017mg | 5% |
| Folate | 6µg | 24µg | 5% |
| Polyunsaturated fat | 1.027g | 0.268g | 5% |
| Vitamin D | 0.2µg | 1% | |
| Vitamin E | 0.1mg | 1% | |
| Vitamin K | 1.6µg | 1% | |
| Vitamin D | 7IU | 1% | |
| Carbs | 0g | 1.64g | 1% |
| Net carbs | 0g | 1.64g | N/A |
| Trans fat | 1.478g | N/A | |
| Tryptophan | 0.265mg | 0.364mg | 0% |
| Threonine | 1.116mg | 1.398mg | 0% |
| Isoleucine | 1.103mg | 1.414mg | 0% |
| Leucine | 2.041mg | 2.287mg | 0% |
| Lysine | 2.269mg | 2.427mg | 0% |
| Methionine | 0.641mg | 0.733mg | 0% |
| Phenylalanine | 0.95mg | 1.164mg | 0% |
| Valine | 1.184mg | 1.419mg | 0% |
| Histidine | 0.888mg | 0.624mg | 0% |
| Omega-3 - EPA | 0.001g | 0.078g | N/A |
| Omega-3 - DHA | 0.001g | 0.132g | N/A |
| Omega-3 - ALA | 0.038g | N/A | |
| Omega-3 - DPA | 0.014g | 0.012g | 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
Protein:
23.69 g
Fats:
21.81 g
Carbs:
0 g
Water:
54.49 g
Other:
0.01 g
Protein:
32.48 g
Fats:
1.4 g
Carbs:
1.64 g
Water:
61.12 g
Other:
3.36 g
| Contains more FatsFats | +1457.9% |
| Contains more ProteinProtein | +37.1% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +12.2% |
| Contains more OtherOther | +33500% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
9.684 g
Monounsaturated fat:
Mono. Fat
10.519 g
Polyunsaturated fat:
Poly. Fat
1.027 g
Saturated fat:
Sat. Fat
0.236 g
Monounsaturated fat:
Mono. Fat
0.162 g
Polyunsaturated fat:
Poly. Fat
0.268 g
| Contains more Mono. FatMonounsaturated fat | +6393.2% |
| Contains more Poly. FatPolyunsaturated fat | +283.2% |
| Contains less Sat. FatSaturated fat | -97.6% |
