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Rib eye steak vs. T bone steak — In-Depth Nutrition Comparison

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Summary of differences between rib eye steak and t bone steak

  • Rib eye steak has more zinc, vitamin B12, and monounsaturated fat; however, t bone steak is higher in vitamin B6, iron, vitamin B3, and phosphorus.
  • Rib eye steak covers your daily need for saturated fat, 25% more than t bone steak.
  • Rib eye steak has 2 times more monounsaturated fat than t bone steak. While rib eye steak has 10.519g of monounsaturated fat, t bone steak has only 5.159g.
  • T bone steak has less saturated fat.

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 Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled.

Infographic

Rib eye steak vs T bone steak 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 14% 5.7% 25% 134% 26% 128% 90% 8.9% 0.52% 166%
Contains more ZincZinc +26%
Contains less SodiumSodium -20.6%
Contains more ManganeseManganese +1900%
Contains more CalciumCalcium +72.7%
Contains more IronIron +59.4%
Contains more PhosphorusPhosphorus +38.2%
~equal in Magnesium ~20mg
~equal in Potassium ~280mg
~equal in Copper ~0.079mg
~equal in Selenium ~30.4µg

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 0% 0.33% 2.8% 1.5% 14% 62% 118% 18% 175% 236% 3.8% 5.3% 36%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B1Vitamin B1 +24.6%
Contains more Vitamin B5Vitamin B5 +74.6%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B3Vitamin B3 +28.2%
Contains more Vitamin B6Vitamin B6 +58.9%
Contains more FolateFolate +16.7%
Contains more CholineCholine +35.5%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.27mg
~equal in Vitamin B12 ~1.89µg
~equal in Vitamin K ~1.5µg

All nutrients comparison - raw data values

Nutrient Rib eye steak T bone steak DV% diff.
Saturated fat 9.684g 4.6g 23%
Vitamin B6 0.477mg 0.758mg 22%
Fats 21.81g 11.05g 17%
Iron 2.24mg 3.57mg 17%
Monounsaturated fat 10.519g 5.159g 13%
Zinc 5.91mg 4.69mg 11%
Vitamin B12 2.1µg 1.89µg 9%
Vitamin B3 4.908mg 6.292mg 9%
Phosphorus 152mg 210mg 8%
Protein 23.69g 27.48g 8%
Vitamin B5 0.536mg 0.307mg 5%
Calories 291kcal 217kcal 4%
Choline 48.8mg 66.1mg 3%
Polyunsaturated fat 1.027g 0.583g 3%
Manganese 0.08mg 0.004mg 3%
Sodium 54mg 68mg 1%
Vitamin D 0.2µg 0.1µg 1%
Selenium 29.7µg 30.4µg 1%
Vitamin B1 0.071mg 0.057mg 1%
Vitamin B2 0.287mg 0.27mg 1%
Vitamin A 8µg 1µg 1%
Potassium 260mg 280mg 1%
Calcium 11mg 19mg 1%
Vitamin D 7IU 3IU 1%
Cholesterol 80mg 81mg 0%
Magnesium 22mg 20mg 0%
Copper 0.08mg 0.079mg 0%
Vitamin E 0.1mg 0.14mg 0%
Vitamin K 1.6µg 1.5µg 0%
Folate 6µg 7µg 0%
Trans fat 1.478g 0.595g N/A
Tryptophan 0.265mg 0.325mg 0%
Threonine 1.116mg 1.349mg 0%
Isoleucine 1.103mg 1.343mg 0%
Leucine 2.041mg 2.46mg 0%
Lysine 2.269mg 2.74mg 0%
Methionine 0.641mg 0.762mg 0%
Phenylalanine 0.95mg 1.143mg 0%
Valine 1.184mg 1.421mg 0%
Histidine 0.888mg 1.05mg 0%
Omega-3 - EPA 0.001g 0.002g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.038g 0.02g N/A
Omega-3 - DPA 0.014g 0.013g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g 0.019g N/A
Omega-6 - Eicosadienoic acid 0.005g 0.002g N/A
Omega-6 - Linoleic acid 0.7g 0.373g 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
27% 11% 61%
Protein: 27.48 g
Fats: 11.05 g
Carbs: 0 g
Water: 60.6 g
Other: 0.87 g
Contains more FatsFats +97.4%
Contains more ProteinProtein +16%
Contains more WaterWater +11.2%
Contains more OtherOther +8600%
~equal in Carbs ~0g

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
44% 50% 6%
Saturated fat: Sat. Fat 4.6 g
Monounsaturated fat: Mono. Fat 5.159 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains more Mono. FatMonounsaturated fat +103.9%
Contains more Poly. FatPolyunsaturated fat +76.2%
Contains less Sat. FatSaturated fat -52.5%

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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. T bone steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168620/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.