White bread vs. Rib eye steak — In-Depth Nutrition Comparison

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What are the main differences between white bread and rib eye steak?

White bread is richer in vitamin B1, folate, manganese, and iron, while rib eye steak is higher in vitamin B12, zinc, and vitamin B6.
Rib eye steak's daily need coverage for vitamin B12 is 88% higher.
Rib eye steak has 19 times less folate than white bread. White bread has 111µg of folate, while rib eye steak has 6µg.
Rib eye steak is lower in sodium.
White bread has a higher glycemic index (73) than rib eye steak (0).

We used Bread, white, commercially prepared (includes soft bread crumbs) and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled types in this comparison.

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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.

White bread

Rib eye steak

Contains more CalciumCalcium	+1209.1%
Contains more IronIron	+61.2%
Contains more CopperCopper	+26.3%
Contains more ManganeseManganese	+570%

Contains more PotassiumPotassium	+106.3%
Contains more ZincZinc	+698.6%
Contains more PhosphorusPhosphorus	+55.1%
Contains less SodiumSodium	-89%
Contains more SeleniumSelenium	+35%

~equal in Magnesium ~22mg

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.

White bread

Rib eye steak

Contains more Vitamin EVitamin E	+120%
Contains more Vitamin B1Vitamin B1	+650.7%
Contains more FolateFolate	+1750%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+18.1%
Contains more Vitamin B6Vitamin B6	+448.3%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+700%
Contains more CholineCholine	+234.2%

~equal in Vitamin C ~0mg

~equal in Vitamin B3 ~4.908mg

~equal in Vitamin B5 ~0.536mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	2.1µg	88%
Zinc	0.74mg	5.91mg	47%
Saturated fat	0.698g	9.684g	41%
Vitamin B1	0.533mg	0.071mg	39%
Vitamin B6	0.087mg	0.477mg	30%
Protein	8.85g	23.69g	30%
Fats	3.33g	21.81g	28%
Cholesterol	0mg	80mg	27%
Folate	111µg	6µg	26%
Monounsaturated fat	0.599g	10.519g	25%
Manganese	0.536mg	0.08mg	20%
Sodium	490mg	54mg	19%
Iron	3.61mg	2.24mg	17%
Carbs	49.42g	0g	16%
Starch	37.17g		15%
Selenium	22µg	29.7µg	14%
Calcium	144mg	11mg	13%
Fiber	2.7g	0g	11%
Phosphorus	98mg	152mg	8%
Choline	14.6mg	48.8mg	6%
Potassium	126mg	260mg	4%
Polyunsaturated fat	1.602g	1.027g	4%
Vitamin B2	0.243mg	0.287mg	3%
Fructose	2.43g		3%
Copper	0.101mg	0.08mg	2%
Vitamin D	0µg	0.2µg	1%
Vitamin E	0.22mg	0.1mg	1%
Vitamin B3	4.78mg	4.908mg	1%
Vitamin A	0µg	8µg	1%
Vitamin D	0IU	7IU	1%
Vitamin K	0.2µg	1.6µg	1%
Calories	266kcal	291kcal	1%
Net carbs	46.72g	0g	N/A
Magnesium	23mg	22mg	0%
Sugar	5.67g	0g	N/A
Vitamin B5	0.536mg	0.536mg	0%
Trans fat	0.027g	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	0.001g	0.001g	N/A
Omega-3 - DHA	0g	0.001g	N/A
Omega-3 - ALA	0.166g	0.038g	N/A
Omega-3 - DPA	0g	0.014g	N/A
Omega-6 - Dihomo-gamma-linoleic acid	0g	0.024g	N/A
Omega-6 - Eicosadienoic acid	0.002g	0.005g	N/A
Omega-6 - Linoleic acid		0.7g	N/A