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  6. Chuck steak vs. Cauliflower

Chuck steak vs. Cauliflower — In-Depth Nutrition Comparison

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A recap on differences between chuck steak and cauliflower

  • Chuck steak has more vitamin B12, zinc, selenium, vitamin B3, iron, phosphorus, and vitamin B6; however, cauliflower is higher in vitamin C.
  • Chuck steak covers your daily vitamin B12 needs 126% more than cauliflower.

Food varieties used in this article are Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Cauliflower, raw.

Infographic

Chuck steak vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +46.7%
Contains more IronIron +483.3%
Contains more CopperCopper +97.4%
Contains more ZincZinc +3114.8%
Contains more PhosphorusPhosphorus +338.6%
Contains more SeleniumSelenium +4483.3%
Contains more CalciumCalcium +37.5%
Contains less SodiumSodium -57.7%
Contains more ManganeseManganese +1191.7%
~equal in Potassium ~299mg

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +32%
Contains more Vitamin B2Vitamin B2 +218.3%
Contains more Vitamin B3Vitamin B3 +819.7%
Contains more Vitamin B5Vitamin B5 +12.7%
Contains more Vitamin B6Vitamin B6 +102.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +78.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +868.8%
Contains more FolateFolate +850%

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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +1201%
Contains more FatsFats +6914.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +66.7%
Contains more OtherOther +375%

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +27714.7%
Contains more Poly. FatPolyunsaturated fat +2512.9%
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 Cauliflower
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Chuck steak Cauliflower DV% diff.
Vitamin B12 3.03µg 0µg 126%
Zinc 8.68mg 0.27mg 76%
Vitamin C 0mg 48.2mg 54%
Selenium 27.5µg 0.6µg 49%
Protein 24.98g 1.92g 46%
Saturated fat 8.66g 0.13g 39%
Fats 19.64g 0.28g 30%
Cholesterol 87mg 0mg 29%
Vitamin B3 4.663mg 0.507mg 26%
Iron 2.45mg 0.42mg 25%
Monounsaturated fat 9.457g 0.034g 24%
Phosphorus 193mg 44mg 21%
Vitamin B6 0.373mg 0.184mg 15%
Folate 6µg 57µg 13%
Calories 277kcal 25kcal 13%
Vitamin K 1.6µg 15.5µg 12%
Vitamin B2 0.191mg 0.06mg 10%
Fiber 0g 2g 8%
Choline 79mg 44.3mg 6%
Manganese 0.012mg 0.155mg 6%
Polyunsaturated fat 0.81g 0.031g 5%
Copper 0.077mg 0.039mg 4%
Magnesium 22mg 15mg 2%
Vitamin B5 0.752mg 0.667mg 2%
Carbs 0g 4.97g 2%
Sodium 71mg 30mg 2%
Potassium 325mg 299mg 1%
Fructose 0.97g 1%
Calcium 16mg 22mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin D 5IU 0IU 1%
Vitamin A 7µg 0µg 1%
Vitamin B1 0.066mg 0.05mg 1%
Net carbs 0g 2.97g N/A
Sugar 0g 1.91g N/A
Vitamin E 0.1mg 0.08mg 0%
Trans fat 1.287g 0g N/A
Tryptophan 0.281mg 0.02mg 0%
Threonine 1.099mg 0.076mg 0%
Isoleucine 1.062mg 0.071mg 0%
Leucine 2.009mg 0.106mg 0%
Lysine 2.184mg 0.217mg 0%
Methionine 0.709mg 0.02mg 0%
Phenylalanine 0.951mg 0.065mg 0%
Valine 1.129mg 0.125mg 0%
Histidine 0.809mg 0.056mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.041g 0.015g N/A
Omega-3 - DPA 0.004g 0g N/A
Omega-6 - Eicosadienoic acid 0.006g 0g N/A
Omega-6 - Linoleic acid 0.619g 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chuck steak Cauliflower
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
30%
Cauliflower
Minerals Daily Need Coverage Score
65%
Chuck steak
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Chuck steak
Chuck steak is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Chuck steak
Chuck steak is lower in glycemic index (difference - 0)
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?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 41mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 8.53g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $1.6)

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.