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  6. Rib eye steak vs. Flour

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

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How are rib eye steak and flour different?

  • Rib eye steak is richer in vitamin B12, zinc, and vitamin B6, while flour is higher in vitamin B1, folate, iron, manganese, and vitamin B2.
  • Rib eye steak covers your daily need for vitamin B12, 88% more than flour.
  • Flour has a higher glycemic index (72) than rib eye steak (0).

Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Wheat flour, white, all-purpose, enriched, bleached types were used in this article.

Infographic

Rib eye steak vs Flour 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%
Flour
Flour
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more PotassiumPotassium +143%
Contains more ZincZinc +744.3%
Contains more PhosphorusPhosphorus +40.7%
Contains more CalciumCalcium +36.4%
Contains more IronIron +107.1%
Contains more CopperCopper +80%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +752.5%
Contains more SeleniumSelenium +14.1%
~equal in Magnesium ~22mg

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%
Flour
Flour
4
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +22.4%
Contains more Vitamin B6Vitamin B6 +984.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +433.3%
Contains more CholineCholine +369.2%
Contains more Vitamin B1Vitamin B1 +1005.6%
Contains more Vitamin B2Vitamin B2 +72.1%
Contains more Vitamin B3Vitamin B3 +20.3%
Contains more FolateFolate +2950%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Rib eye steak Flour DV% diff.
Vitamin B12 2.1µg 0µg 88%
Vitamin B1 0.071mg 0.785mg 60%
Zinc 5.91mg 0.7mg 47%
Folate 6µg 183µg 44%
Saturated fat 9.684g 0.155g 43%
Vitamin B6 0.477mg 0.044mg 33%
Fats 21.81g 0.98g 32%
Iron 2.24mg 4.64mg 30%
Cholesterol 80mg 0mg 27%
Protein 23.69g 10.33g 27%
Monounsaturated fat 10.519g 0.087g 26%
Manganese 0.08mg 0.682mg 26%
Carbs 0g 76.31g 25%
Vitamin B2 0.287mg 0.494mg 16%
Fiber 0g 2.7g 11%
Selenium 29.7µg 33.9µg 8%
Copper 0.08mg 0.144mg 7%
Choline 48.8mg 10.4mg 7%
Phosphorus 152mg 108mg 6%
Vitamin B3 4.908mg 5.904mg 6%
Potassium 260mg 107mg 5%
Polyunsaturated fat 1.027g 0.413g 4%
Calories 291kcal 364kcal 4%
Vitamin B5 0.536mg 0.438mg 2%
Sodium 54mg 2mg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin A 8µg 0µg 1%
Vitamin K 1.6µg 0.3µg 1%
Vitamin D 7IU 0IU 1%
Net carbs 0g 73.61g N/A
Magnesium 22mg 22mg 0%
Calcium 11mg 15mg 0%
Sugar 0g 0.27g N/A
Vitamin E 0.1mg 0.06mg 0%
Trans fat 1.478g N/A
Tryptophan 0.265mg 0.127mg 0%
Threonine 1.116mg 0.281mg 0%
Isoleucine 1.103mg 0.357mg 0%
Leucine 2.041mg 0.71mg 0%
Lysine 2.269mg 0.228mg 0%
Methionine 0.641mg 0.183mg 0%
Phenylalanine 0.95mg 0.52mg 0%
Valine 1.184mg 0.415mg 0%
Histidine 0.888mg 0.23mg 0%
Omega-3 - EPA 0.001g 0g 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 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
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +129.3%
Contains more FatsFats +2125.5%
Contains more WaterWater +357.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +4500%

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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +11990.8%
Contains more Poly. FatPolyunsaturated fat +148.7%
Contains less Sat. FatSaturated fat -98.4%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.