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

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Summary of differences between semolina and rib eye steak

Semolina has more manganese, copper, and vitamin B1; however, rib eye steak is higher in vitamin B12, zinc, iron, vitamin B2, and selenium.
Rib eye steak covers your daily need for vitamin B12, 88% more than semolina.
Semolina has 13 times more manganese than rib eye steak. While semolina has 1.035mg of manganese, rib eye steak has only 0.08mg.
Semolina has less saturated fat.
The glycemic index of semolina is higher.

These are the specific foods used in this comparison Rice, white, long-grain, parboiled, unenriched, dry and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

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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.

Semolina

Rib eye steak

Contains more MagnesiumMagnesium	+22.7%
Contains more CalciumCalcium	+545.5%
Contains more CopperCopper	+255%
Contains less SodiumSodium	-96.3%
Contains more ManganeseManganese	+1193.8%

Contains more PotassiumPotassium	+49.4%
Contains more IronIron	+202.7%
Contains more ZincZinc	+479.4%
Contains more SeleniumSelenium	+49.2%

~equal in Phosphorus ~152mg

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.

Semolina

Rib eye steak

Contains more Vitamin B1Vitamin B1	+215.5%
Contains more Vitamin B5Vitamin B5	+25.4%
Contains more FolateFolate	+33.3%

Contains more Vitamin EVitamin E	+233.3%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+474%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+1500%

~equal in Vitamin C ~0mg

~equal in Vitamin B3 ~4.908mg

~equal in Vitamin B6 ~0.477mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	2.1µg	88%
Zinc	1.02mg	5.91mg	44%
Saturated fat	0.294g	9.684g	43%
Manganese	1.035mg	0.08mg	42%
Fats	1.03g	21.81g	32%
Protein	7.51g	23.69g	32%
Starch	68.29g		28%
Carbs	80.89g	0g	27%
Cholesterol	0mg	80mg	27%
Monounsaturated fat	0.258g	10.519g	26%
Copper	0.284mg	0.08mg	23%
Iron	0.74mg	2.24mg	19%
Vitamin B2	0.05mg	0.287mg	18%
Selenium	19.9µg	29.7µg	18%
Vitamin B1	0.224mg	0.071mg	13%
Choline		48.8mg	9%
Fiber	1.8g	0g	7%
Calcium	71mg	11mg	6%
Polyunsaturated fat	0.322g	1.027g	5%
Calories	374kcal	291kcal	4%
Vitamin B5	0.672mg	0.536mg	3%
Potassium	174mg	260mg	3%
Vitamin B6	0.452mg	0.477mg	2%
Sodium	2mg	54mg	2%
Vitamin D	0µg	0.2µg	1%
Vitamin A		8µg	1%
Vitamin B3	5.048mg	4.908mg	1%
Vitamin K	0.1µg	1.6µg	1%
Folate	8µg	6µg	1%
Magnesium	27mg	22mg	1%
Vitamin D	0IU	7IU	1%
Net carbs	79.09g	0g	N/A
Sugar	0.33g	0g	N/A
Phosphorus	153mg	152mg	0%
Vitamin E	0.03mg	0.1mg	0%
Trans fat		1.478g	N/A
Tryptophan	0.103mg	0.265mg	0%
Threonine	0.271mg	1.116mg	0%
Isoleucine	0.339mg	1.103mg	0%
Leucine	0.656mg	2.041mg	0%
Lysine	0.215mg	2.269mg	0%
Methionine	0.183mg	0.641mg	0%
Phenylalanine	0.398mg	0.95mg	0%
Valine	0.47mg	1.184mg	0%
Histidine	0.185mg	0.888mg	0%
Fructose	0.02g		0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - DHA	0g	0.001g	N/A
Omega-3 - ALA		0.038g	N/A
Omega-3 - DPA	0g	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