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  6. Chuck steak vs. Rye

Chuck steak vs. Rye — In-Depth Nutrition Comparison

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Important differences between chuck steak and rye

  • Chuck steak has more vitamin B12, zinc, and selenium; however, rye is richer in manganese, fiber, copper, magnesium, and vitamin B1.
  • Chuck steak's daily need coverage for vitamin B12 is 126% more.
  • Rye has a higher glycemic index. The glycemic index of rye is 34, while the glycemic index of chuck steak is 0.

The food varieties used in the comparison are Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Rye grain.

Infographic

Chuck steak vs Rye 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%
Rye
Rye
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more ZincZinc +227.5%
Contains more SeleniumSelenium +97.8%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +56.9%
Contains more CopperCopper +376.6%
Contains more PhosphorusPhosphorus +72%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +21375%
~equal in Iron ~2.63mg

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%
Rye
Rye
6
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +26.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +159.9%
Contains more Vitamin EVitamin E +750%
Contains more Vitamin B1Vitamin B1 +378.8%
Contains more Vitamin B2Vitamin B2 +31.4%
Contains more Vitamin B5Vitamin B5 +93.6%
Contains more Vitamin KVitamin K +268.8%
Contains more FolateFolate +533.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~4.27mg

All nutrients comparison - raw data values

Nutrient Chuck steak Rye DV% diff.
Vitamin B12 3.03µg 0µg 126%
Manganese 0.012mg 2.577mg 112%
Fiber 0g 15.1g 60%
Zinc 8.68mg 2.65mg 55%
Saturated fat 8.66g 0.197g 38%
Copper 0.077mg 0.367mg 32%
Cholesterol 87mg 0mg 29%
Protein 24.98g 10.34g 29%
Fats 19.64g 1.63g 28%
Carbs 0g 75.86g 25%
Selenium 27.5µg 13.9µg 25%
Monounsaturated fat 9.457g 0.208g 23%
Vitamin B1 0.066mg 0.316mg 21%
Magnesium 22mg 110mg 21%
Phosphorus 193mg 332mg 20%
Vitamin B5 0.752mg 1.456mg 14%
Choline 79mg 30.4mg 9%
Folate 6µg 38µg 8%
Vitamin B6 0.373mg 0.294mg 6%
Vitamin B2 0.191mg 0.251mg 5%
Vitamin E 0.1mg 0.85mg 5%
Potassium 325mg 510mg 5%
Vitamin K 1.6µg 5.9µg 4%
Calories 277kcal 338kcal 3%
Sodium 71mg 2mg 3%
Vitamin B3 4.663mg 4.27mg 2%
Iron 2.45mg 2.63mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin A 7µg 1µg 1%
Calcium 16mg 24mg 1%
Vitamin D 5IU 0IU 1%
Net carbs 0g 60.76g N/A
Sugar 0g 0.98g N/A
Trans fat 1.287g 0g N/A
Polyunsaturated fat 0.81g 0.767g 0%
Tryptophan 0.281mg 0.108mg 0%
Threonine 1.099mg 0.289mg 0%
Isoleucine 1.062mg 0.208mg 0%
Leucine 2.009mg 0.563mg 0%
Lysine 2.184mg 0.286mg 0%
Methionine 0.709mg 0.153mg 0%
Phenylalanine 0.951mg 0.435mg 0%
Valine 1.129mg 0.317mg 0%
Histidine 0.809mg 0.189mg 0%
Fructose 0.11g 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
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more ProteinProtein +141.6%
Contains more FatsFats +1104.9%
Contains more WaterWater +420.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +881.3%

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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +4446.6%
Contains less Sat. FatSaturated fat -97.7%
~equal in Polyunsaturated fat ~0.767g

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.