Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

The main differences between smoothie and rib eye steak

  • Smoothie is richer in vitamin C and vitamin A, yet rib eye steak is richer in vitamin B12, vitamin B6, iron, vitamin B3, and potassium.
  • Daily need coverage for vitamin B12 for rib eye steak is 78% higher.
  • Rib eye steak has a lower glycemic index than smoothie.

Food types used in this article are Beverages, V8 SPLASH Smoothies, Strawberry Banana and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Smoothie vs Rib eye steak 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 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
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%
Contains more CalciumCalcium +272.7%
Contains less SodiumSodium -46.3%
Contains more PotassiumPotassium +983.3%
Contains more IronIron +1393.3%

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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +501.5%
Contains more Vitamin B6Vitamin B6 +481.7%
Contains more Vitamin B12Vitamin B12 +775%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +65.7%
Contains more OtherOther +3300%
Contains more ProteinProtein +1841.8%
Contains more FatsFats +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Smoothie Rib eye steak
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Smoothie Rib eye steak DV% diff.
Vitamin B12 0.24µg 2.1µg 78%
Selenium 29.7µg 54%
Zinc 5.91mg 54%
Protein 1.22g 23.69g 45%
Saturated fat 0g 9.684g 44%
Fats 0g 21.81g 34%
Vitamin B6 0.082mg 0.477mg 30%
Vitamin C 24.5mg 0mg 27%
Cholesterol 0mg 80mg 27%
Monounsaturated fat 10.519g 26%
Vitamin B3 0.816mg 4.908mg 26%
Iron 0.15mg 2.24mg 26%
Phosphorus 152mg 22%
Vitamin B2 0.287mg 22%
Calories 37kcal 291kcal 13%
Vitamin B5 0.536mg 11%
Copper 0.08mg 9%
Choline 48.8mg 9%
Polyunsaturated fat 1.027g 7%
Potassium 24mg 260mg 7%
Vitamin B1 0.071mg 6%
Magnesium 22mg 5%
Carbs 8.16g 0g 3%
Manganese 0.08mg 3%
Calcium 41mg 11mg 3%
Folate 6µg 2%
Sodium 29mg 54mg 1%
Vitamin E 0.1mg 1%
Vitamin D 0.2µg 1%
Vitamin D 7IU 1%
Vitamin K 1.6µg 1%
Vitamin A 8µg 1%
Net carbs 8.16g 0g N/A
Sugar 7.35g 0g N/A
Trans fat 0g 1.478g 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 N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoothie Rib eye steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Smoothie
48%
Rib eye steak
Minerals Daily Need Coverage Score
2%
Smoothie
56%
Rib eye steak

Comparison summary

Which food is lower in Cholesterol?
Smoothie
Smoothie is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Smoothie
Smoothie contains less Sodium (difference - 25mg)
Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 9.684g)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $2)
Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 7.35g)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Rib eye steak
Rib eye steak is relatively richer in minerals
Which food is richer in vitamins?
Rib eye steak
Rib eye steak is relatively richer in vitamins

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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/nutrients
  2. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.