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

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Summary of differences between rib eye steak and wheat

  • Rib eye steak has more vitamin B12; however, wheat is higher in manganese, selenium, copper, phosphorus, magnesium, vitamin B1, and iron.
  • Wheat covers your daily need for manganese, 127% more than rib eye steak.
  • Wheat has less cholesterol.
  • The glycemic index of wheat 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 Wheat, durum.

Infographic

Rib eye steak vs Wheat  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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more ZincZinc +42.1%
Contains more MagnesiumMagnesium +554.5%
Contains more CalciumCalcium +209.1%
Contains more PotassiumPotassium +65.8%
Contains more IronIron +57.1%
Contains more CopperCopper +591.3%
Contains more PhosphorusPhosphorus +234.2%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +3665%
Contains more SeleniumSelenium +201%

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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +137.2%
Contains more Vitamin B6Vitamin B6 +13.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +490.1%
Contains more Vitamin B3Vitamin B3 +37.3%
Contains more Vitamin B5Vitamin B5 +74.4%
Contains more FolateFolate +616.7%
~equal in Vitamin C ~0mg

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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +73.2%
Contains more FatsFats +783%
Contains more WaterWater +398.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +17700%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +2957.8%
Contains less Sat. FatSaturated fat -95.3%
~equal in Polyunsaturated fat ~0.978g

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

All nutrients comparison - raw data values

Nutrient Rib eye steak Wheat DV% diff.
Manganese 0.08mg 3.012mg 127%
Selenium 29.7µg 89.4µg 109%
Vitamin B12 2.1µg 0µg 88%
Copper 0.08mg 0.553mg 53%
Phosphorus 152mg 508mg 51%
Saturated fat 9.684g 0.454g 42%
Fats 21.81g 2.47g 30%
Magnesium 22mg 144mg 29%
Vitamin B1 0.071mg 0.419mg 29%
Cholesterol 80mg 0mg 27%
Monounsaturated fat 10.519g 0.344g 25%
Carbs 0g 71.13g 24%
Protein 23.69g 13.68g 20%
Iron 2.24mg 3.52mg 16%
Zinc 5.91mg 4.16mg 16%
Vitamin B2 0.287mg 0.121mg 13%
Vitamin B3 4.908mg 6.738mg 11%
Folate 6µg 43µg 9%
Choline 48.8mg 9%
Vitamin B5 0.536mg 0.935mg 8%
Potassium 260mg 431mg 5%
Vitamin B6 0.477mg 0.419mg 4%
Calories 291kcal 339kcal 2%
Calcium 11mg 34mg 2%
Sodium 54mg 2mg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin E 0.1mg 1%
Vitamin A 8µg 0µg 1%
Vitamin K 1.6µg 1%
Vitamin D 7IU 0IU 1%
Net carbs 0g 71.13g N/A
Trans fat 1.478g N/A
Polyunsaturated fat 1.027g 0.978g 0%
Tryptophan 0.265mg 0.176mg 0%
Threonine 1.116mg 0.366mg 0%
Isoleucine 1.103mg 0.533mg 0%
Leucine 2.041mg 0.934mg 0%
Lysine 2.269mg 0.303mg 0%
Methionine 0.641mg 0.221mg 0%
Phenylalanine 0.95mg 0.681mg 0%
Valine 1.184mg 0.594mg 0%
Histidine 0.888mg 0.322mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0.014g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rib eye steak Wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
34%
Wheat
Minerals Daily Need Coverage Score
56%
Rib eye steak
168%
Wheat

Comparison summary

Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 80mg)
Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 52mg)
Which food is lower in Saturated fat?
Wheat
Wheat is lower in Saturated fat (difference - 9.23g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
Rib eye steak
Rib eye steak is relatively richer in vitamins

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.