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Steak vs. Lamb ribs — In-Depth Nutrition Comparison

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How are steak and lamb ribs different?

  • Steak is richer in vitamin B6, zinc, selenium, iron, and vitamin B2, while lamb ribs is higher in vitamin B3, monounsaturated fat, and polyunsaturated fat.
  • Steak covers your daily need for vitamin B6, 30% more than lamb ribs.
  • Steak contains 2 times more zinc than lamb ribs. Steak contains 6.34mg of zinc, while lamb ribs contains 3.49mg.
  • Steak is lower in cholesterol.

Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Lamb, domestic, rib, separable lean, and fat, trimmed to 1/4" fat, choice, cooked, roasted types were used in this article.

Infographic

Steak vs Lamb ribs infographic
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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.
Steak
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 6.6% 24% 60% 38% 95% 71% 9.5% 2.5% 119%
Contains more MagnesiumMagnesium +15%
Contains more IronIron +50%
Contains more ZincZinc +81.7%
Contains less SodiumSodium -20.5%
Contains more SeleniumSelenium +45.9%
Contains more CalciumCalcium +83.3%
Contains more CopperCopper +35.3%
~equal in Potassium ~271mg
~equal in Phosphorus ~166mg

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.
Steak
5
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 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% 0% 2% 0% 23% 48% 127% 38% 25% 279% 0% 11% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +43.3%
Contains more Vitamin B6Vitamin B6 +354.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +21.6%
Contains more Vitamin B3Vitamin B3 +31.1%
Contains more FolateFolate +150%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~2.23µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Steak Lamb ribs DV% diff.
Vitamin B6 0.5mg 0.11mg 30%
Zinc 6.34mg 3.49mg 26%
Saturated fat 8.443g 12.77g 20%
Selenium 31.8µg 21.8µg 18%
Fats 19.02g 29.82g 17%
Vitamin B5 0.63mg 13%
Vitamin B3 5.149mg 6.75mg 10%
Iron 2.4mg 1.6mg 10%
Polyunsaturated fat 0.896g 2.17g 8%
Monounsaturated fat 9.171g 12.52g 8%
Protein 24.85g 21.12g 7%
Vitamin B2 0.301mg 0.21mg 7%
Cholesterol 78mg 97mg 6%
Calories 271kcal 359kcal 4%
Copper 0.085mg 0.115mg 3%
Folate 6µg 15µg 2%
Vitamin E 0.1mg 1%
Vitamin B12 2.2µg 2.23µg 1%
Vitamin D 6IU 1%
Vitamin D 0.1µg 1%
Calcium 12mg 22mg 1%
Vitamin K 1.6µg 1%
Magnesium 23mg 20mg 1%
Sodium 58mg 73mg 1%
Vitamin B1 0.074mg 0.09mg 1%
Vitamin A 7µg 0µg 1%
Manganese 0.019mg 1%
Potassium 279mg 271mg 0%
Phosphorus 163mg 166mg 0%
Tryptophan 0.278mg 0.247mg 0%
Threonine 1.171mg 0.904mg 0%
Isoleucine 1.157mg 1.019mg 0%
Leucine 2.142mg 1.642mg 0%
Lysine 2.38mg 1.865mg 0%
Methionine 0.672mg 0.542mg 0%
Phenylalanine 0.997mg 0.86mg 0%
Valine 1.242mg 1.139mg 0%
Histidine 0.931mg 0.669mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
21% 30% 48%
Protein: 21.12 g
Fats: 29.82 g
Carbs: 0 g
Water: 47.89 g
Other: 1.17 g
Contains more ProteinProtein +17.7%
Contains more WaterWater +16.1%
Contains more FatsFats +56.8%
Contains more OtherOther +116.7%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
1
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
47% 46% 8%
Saturated fat: Sat. Fat 12.77 g
Monounsaturated fat: Mono. Fat 12.52 g
Polyunsaturated fat: Poly. Fat 2.17 g
Contains less Sat. FatSaturated fat -33.9%
Contains more Mono. FatMonounsaturated fat +36.5%
Contains more Poly. FatPolyunsaturated fat +142.2%

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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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/nutrients
  2. Lamb ribs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174323/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.