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  6. Waffle vs. Rib eye steak

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

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The main differences between waffle and rib eye steak

  • Waffle is richer in selenium, calcium, vitamin B1, and folate, yet rib eye steak is richer in vitamin B12, zinc, vitamin B6, and vitamin B3.
  • Daily need coverage for vitamin B12 for rib eye steak is 77% higher.
  • Waffle contains 23 times more calcium than rib eye steak. Waffle contains 255mg of calcium, while rib eye steak contains 11mg.
  • Rib eye steak contains less sodium.
  • Rib eye steak has a lower glycemic index than waffle.

Food types used in this article are Waffles, plain, prepared from recipe and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Waffle 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.
Waffle
Waffle
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
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 +2218.2%
Contains more PhosphorusPhosphorus +25%
Contains more ManganeseManganese +231.3%
Contains more SeleniumSelenium +55.6%
Contains more MagnesiumMagnesium +15.8%
Contains more PotassiumPotassium +63.5%
Contains more CopperCopper +29%
Contains more ZincZinc +769.1%
Contains less SodiumSodium -89.4%
~equal in Iron ~2.24mg

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.
Waffle
Waffle
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 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 AVitamin A +712.5%
Contains more Vitamin B1Vitamin B1 +270.4%
Contains more Vitamin B2Vitamin B2 +20.9%
Contains more FolateFolate +666.7%
Contains more Vitamin B3Vitamin B3 +136.8%
Contains more Vitamin B5Vitamin B5 +10.5%
Contains more Vitamin B6Vitamin B6 +751.8%
Contains more Vitamin B12Vitamin B12 +740%

All nutrients comparison - raw data values

Nutrient Waffle Rib eye steak DV% diff.
Vitamin B12 0.25µg 2.1µg 77%
Zinc 0.68mg 5.91mg 48%
Polyunsaturated fat 6.785g 1.027g 38%
Vitamin B6 0.056mg 0.477mg 32%
Protein 7.9g 23.69g 32%
Saturated fat 2.866g 9.684g 31%
Selenium 46.2µg 29.7µg 30%
Calcium 255mg 11mg 24%
Sodium 511mg 54mg 20%
Vitamin B3 2.073mg 4.908mg 18%
Monounsaturated fat 3.521g 10.519g 17%
Vitamin B1 0.263mg 0.071mg 16%
Fats 14.1g 21.81g 12%
Carbs 32.9g 0g 11%
Folate 46µg 6µg 10%
Choline 48.8mg 9%
Manganese 0.265mg 0.08mg 8%
Vitamin A 65µg 8µg 6%
Phosphorus 190mg 152mg 5%
Vitamin B2 0.347mg 0.287mg 5%
Cholesterol 69mg 80mg 4%
Potassium 159mg 260mg 3%
Copper 0.062mg 0.08mg 2%
Vitamin D 7IU 1%
Vitamin E 0.1mg 1%
Vitamin B5 0.485mg 0.536mg 1%
Iron 2.31mg 2.24mg 1%
Vitamin K 1.6µg 1%
Magnesium 19mg 22mg 1%
Vitamin D 0.2µg 1%
Calories 291kcal 291kcal 0%
Vitamin C 0.4mg 0mg 0%
Net carbs 32.9g 0g N/A
Trans fat 1.478g N/A
Tryptophan 0.099mg 0.265mg 0%
Threonine 0.289mg 1.116mg 0%
Isoleucine 0.362mg 1.103mg 0%
Leucine 0.63mg 2.041mg 0%
Lysine 0.384mg 2.269mg 0%
Methionine 0.179mg 0.641mg 0%
Phenylalanine 0.395mg 0.95mg 0%
Valine 0.409mg 1.184mg 0%
Histidine 0.187mg 0.888mg 0%
Omega-3 - EPA 0.001g 0.001g N/A
Omega-3 - DHA 0.006g 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
2
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 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 +30900%
Contains more ProteinProtein +199.9%
Contains more FatsFats +54.7%
Contains more WaterWater +29.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 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 -70.4%
Contains more Poly. FatPolyunsaturated fat +560.7%
Contains more Mono. FatMonounsaturated fat +198.8%

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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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.