Rib eye steak vs. White bread — In-Depth Nutrition Comparison

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What are the main differences between rib eye steak and white bread?

Rib eye steak is richer in vitamin B12, zinc, and vitamin B6, while white bread is higher in vitamin B1, folate, manganese, and iron.
Rib eye steak's daily need coverage for vitamin B12 is 88% higher.
White bread has a higher glycemic index (73) than rib eye steak (0).

We used Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Bread, white, commercially prepared (includes soft bread crumbs) types in this comparison.

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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.

Rib eye steak

White bread

Contains more PotassiumPotassium	+106.3%
Contains more ZincZinc	+698.6%
Contains more PhosphorusPhosphorus	+55.1%
Contains less SodiumSodium	-89%
Contains more SeleniumSelenium	+35%

Contains more CalciumCalcium	+1209.1%
Contains more IronIron	+61.2%
Contains more CopperCopper	+26.3%
Contains more ManganeseManganese	+570%

~equal in Magnesium ~23mg

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

White bread

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+18.1%
Contains more Vitamin B6Vitamin B6	+448.3%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+700%
Contains more CholineCholine	+234.2%

Contains more Vitamin EVitamin E	+120%
Contains more Vitamin B1Vitamin B1	+650.7%
Contains more FolateFolate	+1750%

~equal in Vitamin C ~0mg

~equal in Vitamin B3 ~4.78mg

~equal in Vitamin B5 ~0.536mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	2.1µg	0µg	88%
Zinc	5.91mg	0.74mg	47%
Saturated fat	9.684g	0.698g	41%
Vitamin B1	0.071mg	0.533mg	39%
Vitamin B6	0.477mg	0.087mg	30%
Protein	23.69g	8.85g	30%
Fats	21.81g	3.33g	28%
Cholesterol	80mg	0mg	27%
Folate	6µg	111µg	26%
Monounsaturated fat	10.519g	0.599g	25%
Manganese	0.08mg	0.536mg	20%
Sodium	54mg	490mg	19%
Iron	2.24mg	3.61mg	17%
Carbs	0g	49.42g	16%
Starch		37.17g	15%
Selenium	29.7µg	22µg	14%
Calcium	11mg	144mg	13%
Fiber	0g	2.7g	11%
Phosphorus	152mg	98mg	8%
Choline	48.8mg	14.6mg	6%
Potassium	260mg	126mg	4%
Polyunsaturated fat	1.027g	1.602g	4%
Vitamin B2	0.287mg	0.243mg	3%
Fructose		2.43g	3%
Copper	0.08mg	0.101mg	2%
Vitamin D	0.2µg	0µg	1%
Vitamin E	0.1mg	0.22mg	1%
Vitamin B3	4.908mg	4.78mg	1%
Vitamin A	8µg	0µg	1%
Vitamin D	7IU	0IU	1%
Vitamin K	1.6µg	0.2µg	1%
Calories	291kcal	266kcal	1%
Net carbs	0g	46.72g	N/A
Magnesium	22mg	23mg	0%
Sugar	0g	5.67g	N/A
Vitamin B5	0.536mg	0.536mg	0%
Trans fat	1.478g	0.027g	N/A
Tryptophan	0.265mg		0%
Threonine	1.116mg		0%
Isoleucine	1.103mg		0%
Leucine	2.041mg		0%
Lysine	2.269mg		0%
Methionine	0.641mg		0%
Phenylalanine	0.95mg		0%
Valine	1.184mg		0%
Histidine	0.888mg		0%
Omega-3 - EPA	0.001g	0.001g	N/A
Omega-3 - DHA	0.001g	0g	N/A
Omega-3 - ALA	0.038g	0.166g	N/A
Omega-3 - DPA	0.014g	0g	N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.024g	0g	N/A
Omega-6 - Eicosadienoic acid	0.005g	0.002g	N/A
Omega-6 - Linoleic acid	0.7g		N/A