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Chuck steak vs. Egg white — In-Depth Nutrition Comparison

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The main differences between chuck steak and egg whites

  • Chuck steak has more vitamin B12, zinc, iron, vitamin B3, vitamin B6, phosphorus, and choline; however, egg whites have more vitamin B2.
  • Daily need coverage for vitamin B12 for chuck steak is 123% higher.

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

Infographic

Chuck steak vs Egg white 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 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +128.6%
Contains more PotassiumPotassium +99.4%
Contains more IronIron +2962.5%
Contains more CopperCopper +234.8%
Contains more ZincZinc +28833.3%
Contains more PhosphorusPhosphorus +1186.7%
Contains less SodiumSodium -57.2%
Contains more SeleniumSelenium +37.5%
~equal in Manganese ~0.011mg

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% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1550%
Contains more Vitamin B3Vitamin B3 +4341%
Contains more Vitamin B5Vitamin B5 +295.8%
Contains more Vitamin B6Vitamin B6 +7360%
Contains more Vitamin B12Vitamin B12 +3266.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
Contains more CholineCholine +7081.8%
Contains more Vitamin B2Vitamin B2 +129.8%
~equal in Vitamin C ~0mg

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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more ProteinProtein +129.2%
Contains more FatsFats +11452.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +58.6%
Contains more OtherOther +293.8%

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 Egg white
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Chuck steak Egg white DV% diff.
Vitamin B12 3.03µg 0.09µg 123%
Zinc 8.68mg 0.03mg 79%
Saturated fat 8.66g 0g 39%
Fats 19.64g 0.17g 30%
Iron 2.45mg 0.08mg 30%
Cholesterol 87mg 0mg 29%
Vitamin B6 0.373mg 0.005mg 28%
Protein 24.98g 10.9g 28%
Vitamin B3 4.663mg 0.105mg 28%
Phosphorus 193mg 15mg 25%
Monounsaturated fat 9.457g 0g 24%
Vitamin B2 0.191mg 0.439mg 19%
Selenium 27.5µg 20µg 14%
Choline 79mg 1.1mg 14%
Calories 277kcal 52kcal 11%
Vitamin B5 0.752mg 0.19mg 11%
Copper 0.077mg 0.023mg 6%
Polyunsaturated fat 0.81g 0g 5%
Vitamin B1 0.066mg 0.004mg 5%
Potassium 325mg 163mg 5%
Sodium 71mg 166mg 4%
Magnesium 22mg 11mg 3%
Vitamin A 7µg 0µg 1%
Vitamin D 5IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.1mg 0mg 1%
Calcium 16mg 7mg 1%
Vitamin K 1.6µg 0µg 1%
Folate 6µg 4µg 1%
Carbs 0g 0.73g 0%
Net carbs 0g 0.73g N/A
Sugar 0g 0.71g N/A
Manganese 0.012mg 0.011mg 0%
Trans fat 1.287g N/A
Tryptophan 0.281mg 0.125mg 0%
Threonine 1.099mg 0.449mg 0%
Isoleucine 1.062mg 0.661mg 0%
Leucine 2.009mg 1.016mg 0%
Lysine 2.184mg 0.806mg 0%
Methionine 0.709mg 0.399mg 0%
Phenylalanine 0.951mg 0.686mg 0%
Valine 1.129mg 0.809mg 0%
Histidine 0.809mg 0.29mg 0%
Fructose 0.07g 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 Egg white
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
10%
Egg white
Minerals Daily Need Coverage Score
65%
Chuck steak
17%
Egg white

Comparison summary

Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 87mg)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 8.66g)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1)
Which food is lower in Sugar?
Chuck steak
Chuck steak is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Chuck steak
Chuck steak contains less Sodium (difference - 95mg)
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 glycemic index?
?
The foods have equal glycemic indexes (0)

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.