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  6. Rib eye steak vs. Wafer

Rib eye steak vs. Wafer — In-Depth Nutrition Comparison

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The main differences between Rib eye steak and Wafer

  • Rib eye steak is richer in Vitamin B12, Zinc, Selenium, and Vitamin B6, yet Wafer is richer in Copper, Manganese, and Iron.
  • Daily need coverage for Vitamin B12 from Rib eye steak is 84% higher.
  • Rib eye steak contains 40 times more Cholesterol than Wafer. Rib eye steak contains 80mg of Cholesterol, while Wafer contains 2mg.

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 Cookies, chocolate wafers.

Infographic

Rib eye steak vs Wafer 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.
Rib eye steak
Rib eye steak
5
:
5
Wafer
Wafer
Contains more Phosphorus +15.2%
Contains more Potassium +23.8%
Contains less Sodium -90.7%
Contains more Zinc +442.2%
Contains more Selenium +421.1%
Contains more Calcium +181.8%
Contains more Iron +79%
Contains more Magnesium +140.9%
Contains more Copper +478.8%
Contains more Manganese +770%
Rib eye steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 16% 66% 23% 8% 162% 27% 11% 162%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Phosphorus +15.2%
Contains more Potassium +23.8%
Contains less Sodium -90.7%
Contains more Zinc +442.2%
Contains more Selenium +421.1%
Contains more Calcium +181.8%
Contains more Iron +79%
Contains more Magnesium +140.9%
Contains more Copper +478.8%
Contains more Manganese +770%

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.
Rib eye steak
Rib eye steak
7
:
4
Wafer
Wafer
Contains more Vitamin A +150%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +71.7%
Contains more Vitamin B5 +40.7%
Contains more Vitamin B6 +835.3%
Contains more Vitamin B12 +2233.3%
Contains more Vitamin E +620%
Contains more Vitamin B1 +185.9%
Contains more Folate +683.3%
Contains more Vitamin K +50%
Equal in Vitamin B2 - 0.266
Rib eye steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 2% 6% 0% 18% 67% 93% 33% 111% 5% 263% 4%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Contains more Vitamin A +150%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +71.7%
Contains more Vitamin B5 +40.7%
Contains more Vitamin B6 +835.3%
Contains more Vitamin B12 +2233.3%
Contains more Vitamin E +620%
Contains more Vitamin B1 +185.9%
Contains more Folate +683.3%
Contains more Vitamin K +50%
Equal in Vitamin B2 - 0.266

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rib eye steak
Rib eye steak
3
:
2
Wafer
Wafer
Contains more Protein +258.9%
Contains more Fats +53.6%
Contains more Water +1110.9%
Contains more Carbs +∞%
Contains more Other +19900%
Rib eye steak
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more Protein +258.9%
Contains more Fats +53.6%
Contains more Water +1110.9%
Contains more Carbs +∞%
Contains more Other +19900%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rib eye steak
Rib eye steak
1
:
2
Wafer
Wafer
Contains more Monounsaturated Fat +116.2%
Contains less Saturated Fat -56.2%
Contains more Polyunsaturated fat +304.4%
Rib eye steak
46% 50% 5%
Saturated Fat: 9.684 g
Monounsaturated Fat: 10.519 g
Polyunsaturated fat: 1.027 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains more Monounsaturated Fat +116.2%
Contains less Saturated Fat -56.2%
Contains more Polyunsaturated fat +304.4%

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 Wafer
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rib eye steak Wafer Opinion
Net carbs 0g 69.3g Wafer
Protein 23.69g 6.6g Rib eye steak
Fats 21.81g 14.2g Rib eye steak
Carbs 0g 72.7g Wafer
Calories 291kcal 433kcal Wafer
Sugar 0g 37.43g Rib eye steak
Fiber 0g 3.4g Wafer
Calcium 11mg 31mg Wafer
Iron 2.24mg 4.01mg Wafer
Magnesium 22mg 53mg Wafer
Phosphorus 152mg 132mg Rib eye steak
Potassium 260mg 210mg Rib eye steak
Sodium 54mg 580mg Rib eye steak
Zinc 5.91mg 1.09mg Rib eye steak
Copper 0.08mg 0.463mg Wafer
Manganese 0.08mg 0.696mg Wafer
Selenium 29.7µg 5.7µg Rib eye steak
Vitamin A 25IU 10IU Rib eye steak
Vitamin A RAE 8µg 3µg Rib eye steak
Vitamin E 0.1mg 0.72mg Wafer
Vitamin D 7IU 0IU Rib eye steak
Vitamin D 0.2µg 0µg Rib eye steak
Vitamin B1 0.071mg 0.203mg Wafer
Vitamin B2 0.287mg 0.266mg Rib eye steak
Vitamin B3 4.908mg 2.858mg Rib eye steak
Vitamin B5 0.536mg 0.381mg Rib eye steak
Vitamin B6 0.477mg 0.051mg Rib eye steak
Folate 6µg 47µg Wafer
Vitamin B12 2.1µg 0.09µg Rib eye steak
Vitamin K 1.6µg 2.4µg Wafer
Tryptophan 0.265mg 0.096mg Rib eye steak
Threonine 1.116mg 0.22mg Rib eye steak
Isoleucine 1.103mg 0.261mg Rib eye steak
Leucine 2.041mg 0.447mg Rib eye steak
Lysine 2.269mg 0.281mg Rib eye steak
Methionine 0.641mg 0.105mg Rib eye steak
Phenylalanine 0.95mg 0.308mg Rib eye steak
Valine 1.184mg 0.323mg Rib eye steak
Histidine 0.888mg 0.128mg Rib eye steak
Cholesterol 80mg 2mg Wafer
Trans Fat 1.478g Wafer
Saturated Fat 9.684g 4.241g Wafer
Omega-3 - DHA 0.001g 0.002g Wafer
Omega-3 - EPA 0.001g 0.003g Wafer
Omega-3 - DPA 0.014g 0g Rib eye steak
Monounsaturated Fat 10.519g 4.865g Rib eye steak
Polyunsaturated fat 1.027g 4.153g Wafer
Omega-6 - Eicosadienoic acid 0.005g Rib eye steak
Omega-6 - Linoleic acid 0.7g Rib eye steak
Omega-3 - ALA 0.038g Rib eye steak
Omega-6 - Dihomo-gamma-linoleic acid 0.024g Rib eye steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rib eye steak Wafer
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Rib eye steak
22%
Wafer
Minerals Daily Need Coverage Score
56%
Rib eye steak
65%
Wafer

Comparison summary

Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Wafer
Wafer is lower in Saturated Fat (difference - 5.443g)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $2)
Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 526mg)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 61)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.