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  6. Chuck steak vs. Kiwi

Chuck steak vs. Kiwi — In-Depth Nutrition Comparison

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How are chuck steak and kiwi different?

  • Chuck steak is richer in vitamin B12, zinc, selenium, vitamin B3, iron, and vitamin B6, while kiwi is higher in vitamin C and vitamin K.
  • Chuck steak covers your daily need for vitamin B12, 126% more than kiwi.
  • Kiwi has a higher glycemic index (58) than chuck steak (0).

Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Kiwifruit, green, raw types were used in this article.

Infographic

Chuck steak vs Kiwi 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%
Kiwi
Kiwi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +29.4%
Contains more IronIron +690.3%
Contains more ZincZinc +6100%
Contains more PhosphorusPhosphorus +467.6%
Contains more SeleniumSelenium +13650%
Contains more CalciumCalcium +112.5%
Contains more CopperCopper +68.8%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +716.7%
~equal in Potassium ~312mg

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%
Kiwi
Kiwi
4
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin AVitamin A +75%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +144.4%
Contains more Vitamin B2Vitamin B2 +664%
Contains more Vitamin B3Vitamin B3 +1267.4%
Contains more Vitamin B5Vitamin B5 +310.9%
Contains more Vitamin B6Vitamin B6 +492.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +912.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1360%
Contains more Vitamin KVitamin K +2418.8%
Contains more FolateFolate +316.7%

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
Kiwi
Kiwi
3
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +2091.2%
Contains more FatsFats +3676.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +50.4%
Contains more OtherOther +281.3%

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
Kiwi
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +20021.3%
Contains more Poly. FatPolyunsaturated fat +182.2%
Contains less Sat. FatSaturated fat -99.7%

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 Kiwi
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Chuck steak Kiwi DV% diff.
Vitamin B12 3.03µg 0µg 126%
Vitamin C 0mg 92.7mg 103%
Zinc 8.68mg 0.14mg 78%
Selenium 27.5µg 0.2µg 50%
Protein 24.98g 1.14g 48%
Saturated fat 8.66g 0.029g 39%
Vitamin K 1.6µg 40.3µg 32%
Fats 19.64g 0.52g 29%
Cholesterol 87mg 0mg 29%
Iron 2.45mg 0.31mg 27%
Vitamin B3 4.663mg 0.341mg 27%
Vitamin B6 0.373mg 0.063mg 24%
Monounsaturated fat 9.457g 0.047g 24%
Phosphorus 193mg 34mg 23%
Choline 79mg 7.8mg 13%
Vitamin B2 0.191mg 0.025mg 13%
Fiber 0g 3g 12%
Vitamin B5 0.752mg 0.183mg 11%
Calories 277kcal 61kcal 11%
Vitamin E 0.1mg 1.46mg 9%
Copper 0.077mg 0.13mg 6%
Fructose 4.35g 5%
Carbs 0g 14.66g 5%
Folate 6µg 25µg 5%
Manganese 0.012mg 0.098mg 4%
Polyunsaturated fat 0.81g 0.287g 3%
Sodium 71mg 3mg 3%
Vitamin B1 0.066mg 0.027mg 3%
Calcium 16mg 34mg 2%
Magnesium 22mg 17mg 1%
Vitamin D 5IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 0g 11.66g N/A
Potassium 325mg 312mg 0%
Sugar 0g 8.99g N/A
Vitamin A 7µg 4µg 0%
Trans fat 1.287g 0g N/A
Tryptophan 0.281mg 0.015mg 0%
Threonine 1.099mg 0.047mg 0%
Isoleucine 1.062mg 0.051mg 0%
Leucine 2.009mg 0.066mg 0%
Lysine 2.184mg 0.061mg 0%
Methionine 0.709mg 0.024mg 0%
Phenylalanine 0.951mg 0.044mg 0%
Valine 1.129mg 0.057mg 0%
Histidine 0.809mg 0.027mg 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 Kiwi
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
39%
Kiwi
Minerals Daily Need Coverage Score
65%
Chuck steak
14%
Kiwi

Comparison summary

Which food is lower in Cholesterol?
Kiwi
Kiwi is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 68mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 8.631g)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $1.5)
Which food is lower in Sugar?
Chuck steak
Chuck steak is lower in Sugar (difference - 8.99g)
Which food is lower in glycemic index?
Chuck steak
Chuck steak is lower in glycemic index (difference - 58)
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

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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.