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  6. Rib eye steak vs. Sunflower seeds

Rib eye steak vs. Sunflower seeds — In-Depth Nutrition Comparison

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Summary of differences between rib eye steak and sunflower seeds

  • Rib eye steak has more vitamin B12; however, sunflower seeds are higher in vitamin E, copper, vitamin B1, manganese, phosphorus, magnesium, vitamin B6, folate, and selenium.
  • Sunflower seeds cover your daily need for vitamin E, 234% more than rib eye steak.
  • The glycemic index of sunflower seeds 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 Seeds, sunflower seed kernels, dried.

Infographic

Rib eye steak vs Sunflower seeds infographic
Infographic link

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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more ZincZinc +18.2%
Contains more MagnesiumMagnesium +1377.3%
Contains more CalciumCalcium +609.1%
Contains more PotassiumPotassium +148.1%
Contains more IronIron +134.4%
Contains more CopperCopper +2150%
Contains more PhosphorusPhosphorus +334.2%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +2337.5%
Contains more SeleniumSelenium +78.5%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin AVitamin A +166.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +35070%
Contains more Vitamin B1Vitamin B1 +1984.5%
Contains more Vitamin B2Vitamin B2 +23.7%
Contains more Vitamin B3Vitamin B3 +69.8%
Contains more Vitamin B5Vitamin B5 +110.8%
Contains more Vitamin B6Vitamin B6 +182%
Contains more FolateFolate +3683.3%
Contains more CholineCholine +12.9%

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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more ProteinProtein +14%
Contains more WaterWater +1052%
Contains more FatsFats +135.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +30200%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -54%
Contains more Mono. FatMonounsaturated fat +76.1%
Contains more Poly. FatPolyunsaturated fat +2152.9%

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 Sunflower seeds
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Rib eye steak Sunflower seeds DV% diff.
Vitamin E 0.1mg 35.17mg 234%
Copper 0.08mg 1.8mg 191%
Polyunsaturated fat 1.027g 23.137g 147%
Vitamin B1 0.071mg 1.48mg 117%
Vitamin B12 2.1µg 0µg 88%
Manganese 0.08mg 1.95mg 81%
Phosphorus 152mg 660mg 73%
Magnesium 22mg 325mg 72%
Vitamin B6 0.477mg 1.345mg 67%
Folate 6µg 227µg 55%
Fats 21.81g 51.46g 46%
Selenium 29.7µg 53µg 42%
Iron 2.24mg 5.25mg 38%
Fiber 0g 8.6g 34%
Cholesterol 80mg 0mg 27%
Saturated fat 9.684g 4.455g 24%
Vitamin B3 4.908mg 8.335mg 21%
Monounsaturated fat 10.519g 18.528g 20%
Calories 291kcal 584kcal 15%
Vitamin B5 0.536mg 1.13mg 12%
Potassium 260mg 645mg 11%
Zinc 5.91mg 5mg 8%
Calcium 11mg 78mg 7%
Carbs 0g 20g 7%
Protein 23.69g 20.78g 6%
Vitamin B2 0.287mg 0.355mg 5%
Sodium 54mg 9mg 2%
Vitamin C 0mg 1.4mg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin A 8µg 3µg 1%
Vitamin K 1.6µg 0µg 1%
Vitamin D 7IU 0IU 1%
Choline 48.8mg 55.1mg 1%
Net carbs 0g 11.4g N/A
Sugar 0g 2.62g N/A
Trans fat 1.478g N/A
Tryptophan 0.265mg 0.348mg 0%
Threonine 1.116mg 0.928mg 0%
Isoleucine 1.103mg 1.139mg 0%
Leucine 2.041mg 1.659mg 0%
Lysine 2.269mg 0.937mg 0%
Methionine 0.641mg 0.494mg 0%
Phenylalanine 0.95mg 1.169mg 0%
Valine 1.184mg 1.315mg 0%
Histidine 0.888mg 0.632mg 0%
Omega-3 - EPA 0.001g 0.014g 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 0g 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 Sunflower seeds
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
146%
Sunflower seeds
Minerals Daily Need Coverage Score
56%
Rib eye steak
207%
Sunflower seeds

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 45mg)
Which food is lower in Saturated fat?
Sunflower seeds
Sunflower seeds is lower in Saturated fat (difference - 5.229g)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $0.4)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 2.62g)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 20)

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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.