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

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Differences between whey and rib eye steak

Whey contains less vitamin B12, zinc, selenium, vitamin B6, vitamin B3, iron, phosphorus, and vitamin B2 than rib eye steak.
Rib eye steak's daily need coverage for vitamin B12 is 76% higher.
The amount of cholesterol in whey is lower.
Rib eye steak has a lower glycemic index. The glycemic index of rib eye steak is 0, while the glycemic index of whey is 43.

The food types used in this comparison are Whey, sweet, fluid 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.

Whey

Rib eye steak

Contains more CalciumCalcium

+327.3%

Contains more MagnesiumMagnesium	+175%
Contains more PotassiumPotassium	+61.5%
Contains more IronIron	+3633.3%
Contains more CopperCopper	+1900%
Contains more ZincZinc	+4446.2%
Contains more PhosphorusPhosphorus	+230.4%
Contains more ManganeseManganese	+7900%
Contains more SeleniumSelenium	+1463.2%

~equal in Sodium ~54mg

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.

Whey

Rib eye steak

Contains more Vitamin CVitamin C

+∞%

Contains more Vitamin AVitamin A	+166.7%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+97.2%
Contains more Vitamin B2Vitamin B2	+81.6%
Contains more Vitamin B3Vitamin B3	+6532.4%
Contains more Vitamin B5Vitamin B5	+39.9%
Contains more Vitamin B6Vitamin B6	+1438.7%
Contains more Vitamin B12Vitamin B12	+650%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+500%
Contains more CholineCholine	+205%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.28µg	2.1µg	76%
Zinc	0.13mg	5.91mg	53%
Selenium	1.9µg	29.7µg	51%
Protein	0.85g	23.69g	46%
Saturated fat	0.23g	9.684g	43%
Vitamin B6	0.031mg	0.477mg	34%
Fats	0.36g	21.81g	33%
Vitamin B3	0.074mg	4.908mg	30%
Iron	0.06mg	2.24mg	27%
Cholesterol	2mg	80mg	26%
Monounsaturated fat	0.1g	10.519g	26%
Phosphorus	46mg	152mg	15%
Calories	27kcal	291kcal	13%
Vitamin B2	0.158mg	0.287mg	10%
Copper	0.004mg	0.08mg	8%
Polyunsaturated fat	0.011g	1.027g	7%
Choline	16mg	48.8mg	6%
Calcium	47mg	11mg	4%
Vitamin B1	0.036mg	0.071mg	3%
Vitamin B5	0.383mg	0.536mg	3%
Potassium	161mg	260mg	3%
Manganese	0.001mg	0.08mg	3%
Magnesium	8mg	22mg	3%
Carbs	5.14g	0g	2%
Vitamin D		0.2µg	1%
Vitamin E	0mg	0.1mg	1%
Vitamin A	3µg	8µg	1%
Vitamin K	0µg	1.6µg	1%
Folate	1µg	6µg	1%
Vitamin D		7IU	1%
Vitamin C	0.1mg	0mg	0%
Net carbs	5.14g	0g	N/A
Sugar	5.14g	0g	N/A
Sodium	54mg	54mg	0%
Trans fat		1.478g	N/A
Tryptophan	0.013mg	0.265mg	0%
Threonine	0.054mg	1.116mg	0%
Isoleucine	0.047mg	1.103mg	0%
Leucine	0.078mg	2.041mg	0%
Lysine	0.068mg	2.269mg	0%
Methionine	0.016mg	0.641mg	0%
Phenylalanine	0.027mg	0.95mg	0%
Valine	0.046mg	1.184mg	0%
Histidine	0.016mg	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