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  6. Rib eye steak vs. Zucchini

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

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The main differences between rib eye steak and zucchini

  • Rib eye steak is richer in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, iron, and phosphorus, yet zucchini is richer in vitamin C.
  • Daily need coverage for vitamin B12 for rib eye steak is 88% higher.
  • Rib eye steak has a lower glycemic index than zucchini.

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 Squash, summer, zucchini, includes skin, raw.

Infographic

Rib eye steak vs Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +22.2%
Contains more IronIron +505.4%
Contains more CopperCopper +50.9%
Contains more ZincZinc +1746.9%
Contains more PhosphorusPhosphorus +300%
Contains more SeleniumSelenium +14750%
Contains more CalciumCalcium +45.5%
Contains less SodiumSodium -85.2%
Contains more ManganeseManganese +121.3%
~equal in Potassium ~261mg

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +57.8%
Contains more Vitamin B2Vitamin B2 +205.3%
Contains more Vitamin B3Vitamin B3 +988.2%
Contains more Vitamin B5Vitamin B5 +162.7%
Contains more Vitamin B6Vitamin B6 +192.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +413.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +25%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin KVitamin K +168.8%
Contains more FolateFolate +300%

All nutrients comparison - raw data values

Nutrient Rib eye steak Zucchini DV% diff.
Vitamin B12 2.1µg 0µg 88%
Selenium 29.7µg 0.2µg 54%
Zinc 5.91mg 0.32mg 51%
Protein 23.69g 1.21g 45%
Saturated fat 9.684g 0.084g 44%
Fats 21.81g 0.32g 33%
Vitamin B3 4.908mg 0.451mg 28%
Cholesterol 80mg 0mg 27%
Monounsaturated fat 10.519g 0.011g 26%
Vitamin B6 0.477mg 0.163mg 24%
Iron 2.24mg 0.37mg 23%
Vitamin C 0mg 17.9mg 20%
Phosphorus 152mg 38mg 16%
Vitamin B2 0.287mg 0.094mg 15%
Calories 291kcal 17kcal 14%
Choline 48.8mg 9.5mg 7%
Vitamin B5 0.536mg 0.204mg 7%
Polyunsaturated fat 1.027g 0.091g 6%
Folate 6µg 24µg 5%
Fiber 0g 1g 4%
Manganese 0.08mg 0.177mg 4%
Copper 0.08mg 0.053mg 3%
Fructose 1.38g 2%
Vitamin K 1.6µg 4.3µg 2%
Sodium 54mg 8mg 2%
Vitamin B1 0.071mg 0.045mg 2%
Calcium 11mg 16mg 1%
Magnesium 22mg 18mg 1%
Vitamin D 0.2µg 0µg 1%
Vitamin D 7IU 0IU 1%
Carbs 0g 3.11g 1%
Net carbs 0g 2.11g N/A
Potassium 260mg 261mg 0%
Sugar 0g 2.5g N/A
Vitamin E 0.1mg 0.12mg 0%
Vitamin A 8µg 10µg 0%
Trans fat 1.478g 0g N/A
Tryptophan 0.265mg 0.01mg 0%
Threonine 1.116mg 0.029mg 0%
Isoleucine 1.103mg 0.044mg 0%
Leucine 2.041mg 0.071mg 0%
Lysine 2.269mg 0.067mg 0%
Methionine 0.641mg 0.018mg 0%
Phenylalanine 0.95mg 0.043mg 0%
Valine 1.184mg 0.054mg 0%
Histidine 0.888mg 0.026mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.038g 0.061g 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 0g N/A
Omega-6 - Linoleic acid 0.7g 0.03g 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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +1857.9%
Contains more FatsFats +6715.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +74%
Contains more OtherOther +5600%

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +95527.3%
Contains more Poly. FatPolyunsaturated fat +1028.6%
Contains less Sat. FatSaturated fat -99.1%

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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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.