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  6. Beefsteak raw vs. Chia seeds

Beefsteak raw vs. Chia seeds — In-Depth Nutrition Comparison

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Significant differences between beefsteak raw and chia seeds

  • Beefsteak raw has more vitamin B12; however, chia seeds are richer in fiber, copper, phosphorus, magnesium, iron, calcium, selenium, vitamin B1, and vitamin B3.
  • Chia seeds cover your daily fiber needs 138% more than beefsteak raw.
  • Chia seeds have a higher glycemic index. The glycemic index of chia seeds is 15, while the glycemic index of beefsteak raw is 0.

Specific food types used in this comparison are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Seeds, chia seeds, dried.

Infographic

Beefsteak raw vs Chia seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more ZincZinc +15.7%
Contains more MagnesiumMagnesium +1240%
Contains more CalciumCalcium +12520%
Contains more IronIron +286%
Contains more CopperCopper +1069.6%
Contains more PhosphorusPhosphorus +290.9%
Contains less SodiumSodium -70.9%
Contains more SeleniumSelenium +97.8%
~equal in Potassium ~407mg

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 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +726.7%
Contains more Vitamin B3Vitamin B3 +74.9%
Contains more FolateFolate +1533.3%
~equal in Vitamin B2 ~0.17mg
~equal in Vitamin B5 ~mg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more ProteinProtein +29.3%
Contains more WaterWater +1157.4%
Contains more FatsFats +473.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1354.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -43.7%
Contains more Poly. FatPolyunsaturated fat +12421.2%
~equal in Monounsaturated fat ~2.309g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beefsteak raw Chia seeds
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beefsteak raw Chia seeds DV% diff.
Polyunsaturated fat 0.189g 23.665g 157%
Fiber 0g 34.4g 138%
Manganese 2.723mg 118%
Vitamin B12 2.69µg 0µg 112%
Copper 0.079mg 0.924mg 94%
Phosphorus 220mg 860mg 91%
Magnesium 25mg 335mg 74%
Iron 2mg 7.72mg 72%
Calcium 5mg 631mg 63%
Selenium 27.9µg 55.2µg 50%
Vitamin B1 0.075mg 0.62mg 45%
Vitamin B6 0.543mg 42%
Fats 5.36g 30.74g 39%
Vitamin B3 5.048mg 8.83mg 24%
Cholesterol 67mg 0mg 22%
Calories 134kcal 486kcal 18%
Carbs 0g 42.12g 14%
Folate 3µg 49µg 12%
Protein 21.38g 16.54g 10%
Zinc 5.3mg 4.58mg 7%
Saturated fat 1.875g 3.33g 7%
Vitamin E 0.5mg 3%
Sodium 55mg 16mg 2%
Vitamin C 0mg 1.6mg 2%
Vitamin K 1.5µg 1%
Vitamin B2 0.182mg 0.17mg 1%
Vitamin D 0.1µg 1%
Potassium 375mg 407mg 1%
Net carbs 0g 7.72g N/A
Vitamin D 3IU 0%
Vitamin A 2µg 0%
Trans fat 0.253g 0.14g N/A
Monounsaturated fat 2.354g 2.309g 0%
Tryptophan 0.262mg 0.436mg 0%
Threonine 1.099mg 0.709mg 0%
Isoleucine 1.09mg 0.801mg 0%
Leucine 2.011mg 1.371mg 0%
Lysine 2.247mg 0.97mg 0%
Methionine 0.621mg 0.588mg 0%
Phenylalanine 0.931mg 1.016mg 0%
Valine 1.152mg 0.95mg 0%
Histidine 0.868mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-3 - DPA 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g 5.835g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beefsteak raw Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
48%
Beefsteak raw
32%
Chia seeds
Minerals Daily Need Coverage Score
55%
Beefsteak raw
221%
Chia seeds

Comparison summary

Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 67mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 39mg)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $2.4)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Beefsteak raw
Beefsteak raw is lower in Saturated fat (difference - 1.455g)
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/nutrients
  2. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.