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  6. Zucchini vs. Rib eye steak

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

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The main differences between zucchini and rib eye steak

  • Zucchini is richer in vitamin C, yet rib eye steak is richer in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, iron, and phosphorus.
  • Daily need coverage for vitamin B12 for rib eye steak is 88% higher.
  • Zucchini contains less saturated fat.
  • Rib eye steak has a lower glycemic index than zucchini.

Food types used in this article are Squash, summer, zucchini, includes skin, raw and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Zucchini vs Rib eye steak infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
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 +45.5%
Contains less SodiumSodium -85.2%
Contains more ManganeseManganese +121.3%
Contains more MagnesiumMagnesium +22.2%
Contains more IronIron +505.4%
Contains more CopperCopper +50.9%
Contains more ZincZinc +1746.9%
Contains more PhosphorusPhosphorus +300%
Contains more SeleniumSelenium +14750%
~equal in Potassium ~260mg

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.
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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
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 +25%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin KVitamin K +168.8%
Contains more FolateFolate +300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +57.8%
Contains more Vitamin B2Vitamin B2 +205.3%
Contains more Vitamin B3Vitamin B3 +988.2%
Contains more Vitamin B5Vitamin B5 +162.7%
Contains more Vitamin B6Vitamin B6 +192.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +413.7%

All nutrients comparison - raw data values

Nutrient Zucchini Rib eye steak DV% diff.
Vitamin B12 0µg 2.1µg 88%
Selenium 0.2µg 29.7µg 54%
Zinc 0.32mg 5.91mg 51%
Protein 1.21g 23.69g 45%
Saturated fat 0.084g 9.684g 44%
Fats 0.32g 21.81g 33%
Vitamin B3 0.451mg 4.908mg 28%
Cholesterol 0mg 80mg 27%
Monounsaturated fat 0.011g 10.519g 26%
Vitamin B6 0.163mg 0.477mg 24%
Iron 0.37mg 2.24mg 23%
Vitamin C 17.9mg 0mg 20%
Phosphorus 38mg 152mg 16%
Vitamin B2 0.094mg 0.287mg 15%
Calories 17kcal 291kcal 14%
Choline 9.5mg 48.8mg 7%
Vitamin B5 0.204mg 0.536mg 7%
Polyunsaturated fat 0.091g 1.027g 6%
Folate 24µg 6µg 5%
Fiber 1g 0g 4%
Manganese 0.177mg 0.08mg 4%
Copper 0.053mg 0.08mg 3%
Fructose 1.38g 2%
Vitamin K 4.3µg 1.6µg 2%
Sodium 8mg 54mg 2%
Vitamin B1 0.045mg 0.071mg 2%
Calcium 16mg 11mg 1%
Magnesium 18mg 22mg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 7IU 1%
Carbs 3.11g 0g 1%
Net carbs 2.11g 0g N/A
Potassium 261mg 260mg 0%
Sugar 2.5g 0g N/A
Vitamin E 0.12mg 0.1mg 0%
Vitamin A 10µg 8µg 0%
Trans fat 0g 1.478g N/A
Tryptophan 0.01mg 0.265mg 0%
Threonine 0.029mg 1.116mg 0%
Isoleucine 0.044mg 1.103mg 0%
Leucine 0.071mg 2.041mg 0%
Lysine 0.067mg 2.269mg 0%
Methionine 0.018mg 0.641mg 0%
Phenylalanine 0.043mg 0.95mg 0%
Valine 0.054mg 1.184mg 0%
Histidine 0.026mg 0.888mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.061g 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 0g 0.005g N/A
Omega-6 - Linoleic acid 0.03g 0.7g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 WaterWater +74%
Contains more OtherOther +5600%
Contains more ProteinProtein +1857.9%
Contains more FatsFats +6715.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 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 -99.1%
Contains more Mono. FatMonounsaturated fat +95527.3%
Contains more Poly. FatPolyunsaturated fat +1028.6%

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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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.