Rye vs. Steak — In-Depth Nutrition Comparison
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How are rye and steak different?
- Rye is higher in fiber, copper, phosphorus, magnesium, and vitamin B1; however, steak is richer in vitamin B12, zinc, and selenium.
- Daily need coverage for vitamin B12 for steak is 92% higher.
- Rye has less saturated fat.
- Steak has a lower glycemic index (0) than rye (34).
Rye grain and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +378.3% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +82.8% |
| Contains more CopperCopper | +331.8% |
| Contains more PhosphorusPhosphorus | +103.7% |
| Contains less SodiumSodium | -96.6% |
| Contains more ManganeseManganese | +∞% |
| Contains more ZincZinc | +139.2% |
| Contains more SeleniumSelenium | +128.8% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +327% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +268.8% |
| Contains more FolateFolate | +533.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +600% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +19.9% |
| Contains more Vitamin B3Vitamin B3 | +20.6% |
| Contains more Vitamin B6Vitamin B6 | +70.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.577mg | 112% | |
| Vitamin B12 | 0µg | 2.2µg | 92% |
| Fiber | 15.1g | 0g | 60% |
| Saturated fat | 0.197g | 8.443g | 37% |
| Zinc | 2.65mg | 6.34mg | 34% |
| Selenium | 13.9µg | 31.8µg | 33% |
| Copper | 0.367mg | 0.085mg | 31% |
| Vitamin B5 | 1.456mg | 29% | |
| Protein | 10.34g | 24.85g | 29% |
| Fats | 1.63g | 19.02g | 27% |
| Cholesterol | 0mg | 78mg | 26% |
| Carbs | 75.86g | 0g | 25% |
| Phosphorus | 332mg | 163mg | 24% |
| Monounsaturated fat | 0.208g | 9.171g | 22% |
| Magnesium | 110mg | 23mg | 21% |
| Vitamin B1 | 0.316mg | 0.074mg | 20% |
| Vitamin B6 | 0.294mg | 0.5mg | 16% |
| Folate | 38µg | 6µg | 8% |
| Potassium | 510mg | 279mg | 7% |
| Choline | 30.4mg | 6% | |
| Vitamin E | 0.85mg | 6% | |
| Vitamin B3 | 4.27mg | 5.149mg | 5% |
| Vitamin K | 5.9µg | 1.6µg | 4% |
| Vitamin B2 | 0.251mg | 0.301mg | 4% |
| Calories | 338kcal | 271kcal | 3% |
| Iron | 2.63mg | 2.4mg | 3% |
| Sodium | 2mg | 58mg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin A | 1µg | 7µg | 1% |
| Calcium | 24mg | 12mg | 1% |
| Vitamin D | 0IU | 6IU | 1% |
| Polyunsaturated fat | 0.767g | 0.896g | 1% |
| Net carbs | 60.76g | 0g | N/A |
| Sugar | 0.98g | 0g | N/A |
| Tryptophan | 0.108mg | 0.278mg | 0% |
| Threonine | 0.289mg | 1.171mg | 0% |
| Isoleucine | 0.208mg | 1.157mg | 0% |
| Leucine | 0.563mg | 2.142mg | 0% |
| Lysine | 0.286mg | 2.38mg | 0% |
| Methionine | 0.153mg | 0.672mg | 0% |
| Phenylalanine | 0.435mg | 0.997mg | 0% |
| Valine | 0.317mg | 1.242mg | 0% |
| Histidine | 0.189mg | 0.931mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - DPA | 0g | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +190.7% |
| Contains more ProteinProtein | +140.3% |
| Contains more FatsFats | +1066.9% |
| Contains more WaterWater | +424.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.7% |
| Contains more Mono. FatMonounsaturated fat | +4309.1% |
| Contains more Poly. FatPolyunsaturated fat | +16.8% |
