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.
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
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
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
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.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
48%
Minerals Daily Need Coverage Score
65%
56%
Comparison summary
Which food is lower in Cholesterol?
Wafer is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated fat?
Wafer is lower in Saturated fat (difference - 5.443g)
Which food is cheaper?
Wafer is cheaper (difference - $2)
Which food is lower in Sugar?
Rib eye steak is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Rib eye steak contains less Sodium (difference - 526mg)
Which food is lower in glycemic index?
Rib eye steak is lower in glycemic index (difference - 61)
Which food is richer in vitamins?
Rib eye steak is relatively richer in vitamins
Which food is richer in minerals?
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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.