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  6. Chuck steak vs. Omelette

Chuck steak vs. Omelette — In-Depth Nutrition Comparison

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Significant differences between chuck steak and omelette

  • Chuck steak is richer in vitamin B12, zinc, vitamin B3, vitamin B6, and iron, while omelette is higher in choline, vitamin B2, and vitamin A.
  • Chuck steak covers your daily vitamin B12 needs 95% more than omelette.
  • Chuck steak has 73 times more vitamin B3 than omelette. Chuck steak has 4.663mg of vitamin B3, while omelette has 0.064mg.
  • Omelette is lower in saturated fat.

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 Egg, whole, cooked, omelet.

Infographic

Chuck steak vs Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +177.8%
Contains more IronIron +65.5%
Contains more CopperCopper +22.2%
Contains more ZincZinc +696.3%
Contains more PhosphorusPhosphorus +15.6%
Contains less SodiumSodium -54.2%
Contains more CalciumCalcium +200%
Contains more ManganeseManganese +100%
~equal in Selenium ~25.8µg

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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin B1Vitamin B1 +94.1%
Contains more Vitamin B3Vitamin B3 +7185.9%
Contains more Vitamin B6Vitamin B6 +160.8%
Contains more Vitamin B12Vitamin B12 +298.7%
Contains more Vitamin AVitamin A +2357.1%
Contains more Vitamin EVitamin E +1190%
Contains more Vitamin DVitamin D +1600%
Contains more Vitamin B2Vitamin B2 +102.1%
Contains more Vitamin B5Vitamin B5 +71.4%
Contains more Vitamin KVitamin K +181.3%
Contains more FolateFolate +550%
Contains more CholineCholine +213.4%
~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% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more ProteinProtein +136.3%
Contains more FatsFats +68.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +37.9%
Contains more OtherOther +525%

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains more Mono. FatMonounsaturated fat +95.3%
Contains less Sat. FatSaturated fat -61.7%
Contains more Poly. FatPolyunsaturated fat +234.8%

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

All nutrients comparison - raw data values

Nutrient Chuck steak Omelette DV% diff.
Vitamin B12 3.03µg 0.76µg 95%
Cholesterol 87mg 313mg 75%
Zinc 8.68mg 1.09mg 69%
Choline 79mg 247.6mg 31%
Protein 24.98g 10.57g 29%
Vitamin B3 4.663mg 0.064mg 29%
Saturated fat 8.66g 3.319g 24%
Vitamin A 7µg 172µg 18%
Vitamin B6 0.373mg 0.143mg 18%
Vitamin B2 0.191mg 0.386mg 15%
Polyunsaturated fat 0.81g 2.712g 13%
Fats 19.64g 11.66g 12%
Monounsaturated fat 9.457g 4.843g 12%
Iron 2.45mg 1.48mg 12%
Vitamin B5 0.752mg 1.289mg 11%
Vitamin E 0.1mg 1.29mg 8%
Folate 6µg 39µg 8%
Vitamin D 5IU 69IU 8%
Vitamin D 0.1µg 1.7µg 8%
Calories 277kcal 154kcal 6%
Potassium 325mg 117mg 6%
Sodium 71mg 155mg 4%
Phosphorus 193mg 167mg 4%
Selenium 27.5µg 25.8µg 3%
Vitamin B1 0.066mg 0.034mg 3%
Calcium 16mg 48mg 3%
Magnesium 22mg 11mg 3%
Copper 0.077mg 0.063mg 2%
Vitamin K 1.6µg 4.5µg 2%
Manganese 0.012mg 0.024mg 1%
Carbs 0g 0.64g 0%
Net carbs 0g 0.64g N/A
Sugar 0g 0.31g N/A
Trans fat 1.287g 0.709g N/A
Tryptophan 0.281mg 0.14mg 0%
Threonine 1.099mg 0.467mg 0%
Isoleucine 1.062mg 0.565mg 0%
Leucine 2.009mg 0.913mg 0%
Lysine 2.184mg 0.767mg 0%
Methionine 0.709mg 0.319mg 0%
Phenylalanine 0.951mg 0.572mg 0%
Valine 1.129mg 0.722mg 0%
Histidine 0.809mg 0.26mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0.004g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.006g 0.015g 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 Omelette
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
45%
Omelette
Minerals Daily Need Coverage Score
65%
Chuck steak
37%
Omelette

Comparison summary

Which food is lower in Saturated fat?
Omelette
Omelette is lower in Saturated fat (difference - 5.341g)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $1)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Chuck steak
Chuck steak is lower in Cholesterol (difference - 226mg)
Which food is lower in Sugar?
Chuck steak
Chuck steak is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Chuck steak
Chuck steak contains less Sodium (difference - 84mg)
Which food is richer in minerals?
Chuck steak
Chuck steak is relatively richer in minerals
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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.