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  6. Rib eye steak vs. Veggie burger

Rib eye steak vs. Veggie burger — In-Depth Nutrition Comparison

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The main differences between rib eye steak and veggie burgers

  • Rib eye steak is richer in zinc and vitamin B6, yet veggie burgers are richer in vitamin B1, manganese, folate, fiber, and copper.
  • Daily need coverage for vitamin B1 for veggie burgers is 215% higher.
  • Rib eye steak contains 16 times more cholesterol than veggie burgers. Rib eye steak contains 80mg of cholesterol, while veggie burgers contain 5mg.
  • Rib eye steak has a lower glycemic index than veggie burgers.

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 Veggie burgers or soyburgers, unprepared.

Infographic

Rib eye steak vs Veggie burger 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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains more ZincZinc +369%
Contains less SodiumSodium -90.5%
Contains more SeleniumSelenium +31.4%
Contains more MagnesiumMagnesium +154.5%
Contains more CalciumCalcium +1136.4%
Contains more PotassiumPotassium +28.1%
Contains more CopperCopper +150%
Contains more PhosphorusPhosphorus +35.5%
Contains more ManganeseManganese +1088.8%
~equal in Iron ~2.41mg

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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +17.6%
Contains more Vitamin B3Vitamin B3 +30.8%
Contains more Vitamin B5Vitamin B5 +85.5%
Contains more Vitamin B6Vitamin B6 +57.4%
Contains more CholineCholine +151.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +130%
Contains more Vitamin B1Vitamin B1 +3633.8%
Contains more Vitamin KVitamin K +162.5%
Contains more FolateFolate +1966.7%
~equal in Vitamin B12 ~2.01µg

All nutrients comparison - raw data values

Nutrient Rib eye steak Veggie burger DV% diff.
Vitamin B1 0.071mg 2.651mg 215%
Zinc 5.91mg 1.26mg 42%
Manganese 0.08mg 0.951mg 38%
Saturated fat 9.684g 1.44g 37%
Folate 6µg 124µg 30%
Cholesterol 80mg 5mg 25%
Fats 21.81g 6.3g 24%
Monounsaturated fat 10.519g 1.778g 22%
Sodium 54mg 569mg 22%
Fiber 0g 4.9g 20%
Protein 23.69g 15.7g 16%
Copper 0.08mg 0.2mg 13%
Selenium 29.7µg 22.6µg 13%
Vitamin B6 0.477mg 0.303mg 13%
Calcium 11mg 136mg 13%
Magnesium 22mg 56mg 8%
Phosphorus 152mg 206mg 8%
Vitamin B3 4.908mg 3.753mg 7%
Polyunsaturated fat 1.027g 2.023g 7%
Calories 291kcal 177kcal 6%
Choline 48.8mg 19.4mg 5%
Vitamin B5 0.536mg 0.289mg 5%
Vitamin C 0mg 4.5mg 5%
Carbs 0g 14.27g 5%
Vitamin B12 2.1µg 2.01µg 4%
Vitamin B2 0.287mg 0.244mg 3%
Starch 5.78g 2%
Iron 2.24mg 2.41mg 2%
Vitamin K 1.6µg 4.2µg 2%
Potassium 260mg 333mg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin E 0.1mg 0.23mg 1%
Vitamin A 8µg 1µg 1%
Vitamin D 7IU 0IU 1%
Net carbs 0g 9.37g N/A
Sugar 0g 1.07g N/A
Trans fat 1.478g N/A
Tryptophan 0.265mg 0.162mg 0%
Threonine 1.116mg 0.605mg 0%
Isoleucine 1.103mg 0.78mg 0%
Leucine 2.041mg 1.399mg 0%
Lysine 2.269mg 1.004mg 0%
Methionine 0.641mg 0.291mg 0%
Phenylalanine 0.95mg 0.885mg 0%
Valine 1.184mg 0.89mg 0%
Histidine 0.888mg 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.038g 0.081g 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

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
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more ProteinProtein +50.9%
Contains more FatsFats +246.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +12.3%
Contains more OtherOther +25100%

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
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains more Mono. FatMonounsaturated fat +491.6%
Contains less Sat. FatSaturated fat -85.1%
Contains more Poly. FatPolyunsaturated fat +97%

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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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.