Wheat gluten vs. Rib eye steak — In-Depth Nutrition Comparison
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How are wheat gluten and rib eye steak different?
- Wheat gluten is higher in iron, selenium, and phosphorus; however, rib eye steak is richer in vitamin B12, zinc, vitamin B6, vitamin B3, and vitamin B2.
- Daily need coverage for vitamin B12 for rib eye steak is 88% higher.
- Wheat gluten contains 2 times more iron than rib eye steak. While wheat gluten contains 5.2mg of iron, rib eye steak contains only 2.24mg.
- Wheat gluten has less saturated fat.
- Rib eye steak has a lower glycemic index (0) than wheat gluten (64).
Vital wheat gluten and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled are the varieties used in this article.
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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 | +13.6% |
| Contains more CalciumCalcium | +1190.9% |
| Contains more IronIron | +132.1% |
| Contains more CopperCopper | +127.5% |
| Contains more PhosphorusPhosphorus | +71.1% |
| Contains less SodiumSodium | -46.3% |
| Contains more SeleniumSelenium | +33.7% |
| Contains more PotassiumPotassium | +160% |
| Contains more ZincZinc | +595.3% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Protein | 75.16g | 23.69g | 103% |
| Vitamin B12 | 0µg | 2.1µg | 88% |
| Zinc | 0.85mg | 5.91mg | 46% |
| Saturated fat | 0.272g | 9.684g | 43% |
| Vitamin B6 | 0mg | 0.477mg | 37% |
| Iron | 5.2mg | 2.24mg | 37% |
| Fats | 1.85g | 21.81g | 31% |
| Vitamin B3 | 0mg | 4.908mg | 31% |
| Cholesterol | 0mg | 80mg | 27% |
| Monounsaturated fat | 0.156g | 10.519g | 26% |
| Vitamin B2 | 0mg | 0.287mg | 22% |
| Selenium | 39.7µg | 29.7µg | 18% |
| Phosphorus | 260mg | 152mg | 15% |
| Calcium | 142mg | 11mg | 13% |
| Copper | 0.182mg | 0.08mg | 11% |
| Vitamin B5 | 0mg | 0.536mg | 11% |
| Choline | 48.8mg | 9% | |
| Vitamin B1 | 0mg | 0.071mg | 6% |
| Potassium | 100mg | 260mg | 5% |
| Carbs | 13.79g | 0g | 5% |
| Calories | 370kcal | 291kcal | 4% |
| Manganese | 0.08mg | 3% | |
| Fiber | 0.6g | 0g | 2% |
| Folate | 0µg | 6µg | 2% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Vitamin E | 0mg | 0.1mg | 1% |
| Vitamin A | 0µg | 8µg | 1% |
| Sodium | 29mg | 54mg | 1% |
| Vitamin K | 0µg | 1.6µg | 1% |
| Magnesium | 25mg | 22mg | 1% |
| Vitamin D | 0IU | 7IU | 1% |
| Polyunsaturated fat | 0.81g | 1.027g | 1% |
| Net carbs | 13.19g | 0g | N/A |
| Trans fat | 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 | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 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
Protein:
75.16 g
Fats:
1.85 g
Carbs:
13.79 g
Water:
8.2 g
Other:
1 g
Protein:
23.69 g
Fats:
21.81 g
Carbs:
0 g
Water:
54.49 g
Other:
0.01 g
| Contains more ProteinProtein | +217.3% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +9900% |
| Contains more FatsFats | +1078.9% |
| Contains more WaterWater | +564.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.272 g
Monounsaturated fat:
Mono. Fat
0.156 g
Polyunsaturated fat:
Poly. Fat
0.81 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 | -97.2% |
| Contains more Mono. FatMonounsaturated fat | +6642.9% |
| Contains more Poly. FatPolyunsaturated fat | +26.8% |
