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

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The main differences between wafer and rib eye steak

  • Wafer is richer in copper, manganese, and iron, yet rib eye steak is richer in vitamin B12, zinc, selenium, and vitamin B6.
  • Daily need coverage for vitamin B12 for rib eye steak is 84% higher.
  • Wafer contains 11 times more sodium than rib eye steak. Wafer contains 580mg of sodium, while rib eye steak contains 54mg.
  • Rib eye steak has a lower glycemic index than wafer.

Food types used in this article are Cookies, chocolate wafers and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Wafer vs Rib eye steak 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.
Wafer
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
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 MagnesiumMagnesium +140.9%
Contains more CalciumCalcium +181.8%
Contains more IronIron +79%
Contains more CopperCopper +478.8%
Contains more ManganeseManganese +770%
Contains more PotassiumPotassium +23.8%
Contains more ZincZinc +442.2%
Contains more PhosphorusPhosphorus +15.2%
Contains less SodiumSodium -90.7%
Contains more SeleniumSelenium +421.1%

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.
Wafer
4
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
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 EVitamin E +620%
Contains more Vitamin B1Vitamin B1 +185.9%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +683.3%
Contains more Vitamin AVitamin A +166.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +71.7%
Contains more Vitamin B5Vitamin B5 +40.7%
Contains more Vitamin B6Vitamin B6 +835.3%
Contains more Vitamin B12Vitamin B12 +2233.3%
Contains more CholineCholine +241.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.287mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
2
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 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 OtherOther +19900%
Contains more ProteinProtein +258.9%
Contains more FatsFats +53.6%
Contains more WaterWater +1110.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -56.2%
Contains more Poly. FatPolyunsaturated fat +304.4%
Contains more Mono. FatMonounsaturated fat +116.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Rib eye steak DV% diff.
Vitamin B12 0.09µg 2.1µg 84%
Zinc 1.09mg 5.91mg 44%
Selenium 5.7µg 29.7µg 44%
Copper 0.463mg 0.08mg 43%
Protein 6.6g 23.69g 34%
Vitamin B6 0.051mg 0.477mg 33%
Manganese 0.696mg 0.08mg 27%
Cholesterol 2mg 80mg 26%
Saturated fat 4.241g 9.684g 25%
Carbs 72.7g 0g 24%
Sodium 580mg 54mg 23%
Iron 4.01mg 2.24mg 22%
Polyunsaturated fat 4.153g 1.027g 21%
Monounsaturated fat 4.865g 10.519g 14%
Fiber 3.4g 0g 14%
Vitamin B3 2.858mg 4.908mg 13%
Fats 14.2g 21.81g 12%
Vitamin B1 0.203mg 0.071mg 11%
Folate 47µg 6µg 10%
Calories 433kcal 291kcal 7%
Magnesium 53mg 22mg 7%
Choline 14.3mg 48.8mg 6%
Vitamin E 0.72mg 0.1mg 4%
Phosphorus 132mg 152mg 3%
Vitamin B5 0.381mg 0.536mg 3%
Caffeine 10mg 0mg 3%
Calcium 31mg 11mg 2%
Vitamin B2 0.266mg 0.287mg 2%
Vitamin D 0IU 7IU 1%
Vitamin D 0µg 0.2µg 1%
Potassium 210mg 260mg 1%
Vitamin A 3µg 8µg 1%
Vitamin K 2.4µg 1.6µg 1%
Net carbs 69.3g 0g N/A
Sugar 37.43g 0g N/A
Trans fat 1.478g N/A
Tryptophan 0.096mg 0.265mg 0%
Threonine 0.22mg 1.116mg 0%
Isoleucine 0.261mg 1.103mg 0%
Leucine 0.447mg 2.041mg 0%
Lysine 0.281mg 2.269mg 0%
Methionine 0.105mg 0.641mg 0%
Phenylalanine 0.308mg 0.95mg 0%
Valine 0.323mg 1.184mg 0%
Histidine 0.128mg 0.888mg 0%
Omega-3 - EPA 0.003g 0.001g N/A
Omega-3 - DHA 0.002g 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

Which food is preferable for your diet?

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

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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
21%
Wafer
48%
Rib eye steak
Minerals Daily Need Coverage Score
65%
Wafer
56%
Rib eye steak

Comparison summary

Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated fat?
Wafer
Wafer is lower in Saturated fat (difference - 5.443g)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $2)
Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 526mg)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 61)
Which food is richer in vitamins?
Rib eye steak
Rib eye steak is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.