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  6. Chuck steak vs. Buckwheat

Chuck steak vs. Buckwheat — In-Depth Nutrition Comparison

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Significant differences between chuck steak and buckwheat

  • Chuck steak is richer in vitamin B12, zinc, selenium, vitamin B3, vitamin B6, iron, and phosphorus, while buckwheat is higher in manganese.
  • Chuck steak covers your daily vitamin B12 needs 126% more than buckwheat.
  • Buckwheat has a higher glycemic index (51) than chuck steak (0).

Specific food types used in this comparison are Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Buckwheat groats, roasted, cooked.

Infographic

Chuck steak vs Buckwheat 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 16% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more CalciumCalcium +128.6%
Contains more PotassiumPotassium +269.3%
Contains more IronIron +206.3%
Contains more ZincZinc +1323%
Contains more PhosphorusPhosphorus +175.7%
Contains more SeleniumSelenium +1150%
Contains more MagnesiumMagnesium +131.8%
Contains more CopperCopper +89.6%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +3258.3%

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.
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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +65%
Contains more Vitamin B2Vitamin B2 +389.7%
Contains more Vitamin B3Vitamin B3 +396.1%
Contains more Vitamin B5Vitamin B5 +109.5%
Contains more Vitamin B6Vitamin B6 +384.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +293%
Contains more Vitamin KVitamin K +18.8%
Contains more FolateFolate +133.3%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.09mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +639.1%
Contains more FatsFats +3067.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +37%
Contains more OtherOther +168.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Mono. FatMonounsaturated fat +4930.3%
Contains more Poly. FatPolyunsaturated fat +330.9%
Contains less Sat. FatSaturated fat -98.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chuck steak Buckwheat DV% diff.
Vitamin B12 3.03µg 0µg 126%
Zinc 8.68mg 0.61mg 73%
Selenium 27.5µg 2.2µg 46%
Protein 24.98g 3.38g 43%
Saturated fat 8.66g 0.134g 39%
Fats 19.64g 0.62g 29%
Cholesterol 87mg 0mg 29%
Vitamin B3 4.663mg 0.94mg 23%
Vitamin B6 0.373mg 0.077mg 23%
Monounsaturated fat 9.457g 0.188g 23%
Iron 2.45mg 0.8mg 21%
Phosphorus 193mg 70mg 18%
Manganese 0.012mg 0.403mg 17%
Vitamin B2 0.191mg 0.039mg 12%
Choline 79mg 20.1mg 11%
Fiber 0g 2.7g 11%
Calories 277kcal 92kcal 9%
Vitamin B5 0.752mg 0.359mg 8%
Copper 0.077mg 0.146mg 8%
Carbs 0g 19.94g 7%
Potassium 325mg 88mg 7%
Magnesium 22mg 51mg 7%
Polyunsaturated fat 0.81g 0.188g 4%
Sodium 71mg 4mg 3%
Vitamin B1 0.066mg 0.04mg 2%
Folate 6µg 14µg 2%
Vitamin A 7µg 0µg 1%
Calcium 16mg 7mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin D 5IU 0IU 1%
Net carbs 0g 17.24g N/A
Sugar 0g 0.9g N/A
Vitamin E 0.1mg 0.09mg 0%
Vitamin K 1.6µg 1.9µg 0%
Trans fat 1.287g N/A
Tryptophan 0.281mg 0.049mg 0%
Threonine 1.099mg 0.129mg 0%
Isoleucine 1.062mg 0.127mg 0%
Leucine 2.009mg 0.212mg 0%
Lysine 2.184mg 0.172mg 0%
Methionine 0.709mg 0.044mg 0%
Phenylalanine 0.951mg 0.133mg 0%
Valine 1.129mg 0.173mg 0%
Histidine 0.809mg 0.079mg 0%
Fructose 0.1g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0.004g 0g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chuck steak Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
55%
Chuck steak
8%
Buckwheat
Minerals Daily Need Coverage Score
65%
Chuck steak
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Chuck steak
Chuck steak is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Chuck steak
Chuck steak is lower in glycemic index (difference - 51)
Which food is cheaper?
Chuck steak
Chuck steak is cheaper (difference - $0.4)
Which food is richer in minerals?
Chuck steak
Chuck steak is relatively richer in minerals
Which food is richer in vitamins?
Chuck steak
Chuck steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 67mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 8.526g)

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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.