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  6. Chuck steak vs. Bran raw

Chuck steak vs. Bran raw — In-Depth Nutrition Comparison

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Summary of differences between chuck steak and bran raw

  • Chuck steak has more vitamin B12 and zinc, while bran raw has more manganese, vitamin B1, phosphorus, fiber, magnesium, iron, and copper.
  • Bran raw covers your daily need for manganese, 244% more than chuck steak.
  • The amount of saturated fat in bran raw is lower.
  • Chuck steak has a lower glycemic index. The glycemic index of chuck steak is 0, while the glycemic index of bran raw is 56.

These are the specific foods used in this comparison Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Oat bran, raw.

Infographic

Chuck steak vs Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more ZincZinc +179.1%
Contains more MagnesiumMagnesium +968.2%
Contains more CalciumCalcium +262.5%
Contains more PotassiumPotassium +74.2%
Contains more IronIron +120.8%
Contains more CopperCopper +423.4%
Contains more PhosphorusPhosphorus +280.3%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +46816.7%
Contains more SeleniumSelenium +64.4%

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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +399.3%
Contains more Vitamin B6Vitamin B6 +126.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +145.3%
Contains more Vitamin EVitamin E +910%
Contains more Vitamin B1Vitamin B1 +1672.7%
Contains more Vitamin B2Vitamin B2 +15.2%
Contains more Vitamin B5Vitamin B5 +98.7%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +766.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Chuck steak Bran raw DV% diff.
Manganese 0.012mg 5.63mg 244%
Vitamin B12 3.03µg 0µg 126%
Vitamin B1 0.066mg 1.17mg 92%
Phosphorus 193mg 734mg 77%
Fiber 0g 15.4g 62%
Magnesium 22mg 235mg 51%
Zinc 8.68mg 3.11mg 51%
Iron 2.45mg 5.41mg 37%
Copper 0.077mg 0.403mg 36%
Saturated fat 8.66g 1.328g 33%
Selenium 27.5µg 45.2µg 32%
Cholesterol 87mg 0mg 29%
Vitamin B3 4.663mg 0.934mg 23%
Carbs 0g 66.22g 22%
Fats 19.64g 7.03g 19%
Monounsaturated fat 9.457g 2.376g 18%
Vitamin B6 0.373mg 0.165mg 16%
Protein 24.98g 17.3g 15%
Vitamin B5 0.752mg 1.494mg 15%
Polyunsaturated fat 0.81g 2.766g 13%
Folate 6µg 52µg 12%
Choline 79mg 32.2mg 9%
Potassium 325mg 566mg 7%
Vitamin E 0.1mg 1.01mg 6%
Calcium 16mg 58mg 4%
Sodium 71mg 4mg 3%
Calories 277kcal 246kcal 2%
Vitamin B2 0.191mg 0.22mg 2%
Vitamin K 1.6µg 3.2µg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin A 7µg 0µg 1%
Vitamin D 5IU 0IU 1%
Net carbs 0g 50.82g N/A
Sugar 0g 1.45g N/A
Trans fat 1.287g N/A
Tryptophan 0.281mg 0.335mg 0%
Threonine 1.099mg 0.502mg 0%
Isoleucine 1.062mg 0.668mg 0%
Leucine 2.009mg 1.374mg 0%
Lysine 2.184mg 0.76mg 0%
Methionine 0.709mg 0.335mg 0%
Phenylalanine 0.951mg 0.908mg 0%
Valine 1.129mg 0.964mg 0%
Histidine 0.809mg 0.41mg 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

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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more ProteinProtein +44.4%
Contains more FatsFats +179.4%
Contains more WaterWater +743.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1712.5%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated fat +298%
Contains less Sat. FatSaturated fat -84.7%
Contains more Poly. FatPolyunsaturated fat +241.5%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.