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  6. Chuck steak vs. Chia seeds

Chuck steak vs. Chia seeds — In-Depth Nutrition Comparison

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What are the main differences between chuck steak and chia seeds?

  • Chuck steak is richer in vitamin B12, yet chia seeds are richer in fiber, manganese, phosphorus, copper, magnesium, iron, calcium, selenium, and vitamin B1.
  • Chia seeds' daily need coverage for fiber is 138% higher.
  • Chuck steak has a lower glycemic index than chia seeds.

We used Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Seeds, chia seeds, dried types in this comparison.

Infographic

Chuck steak vs Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more ZincZinc +89.5%
Contains more MagnesiumMagnesium +1422.7%
Contains more CalciumCalcium +3843.8%
Contains more PotassiumPotassium +25.2%
Contains more IronIron +215.1%
Contains more CopperCopper +1100%
Contains more PhosphorusPhosphorus +345.6%
Contains less SodiumSodium -77.5%
Contains more ManganeseManganese +22591.7%
Contains more SeleniumSelenium +100.7%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +12.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +839.4%
Contains more Vitamin B3Vitamin B3 +89.4%
Contains more FolateFolate +716.7%

All nutrients comparison - raw data values

Nutrient Chuck steak Chia seeds DV% diff.
Polyunsaturated fat 0.81g 23.665g 152%
Fiber 0g 34.4g 138%
Vitamin B12 3.03µg 0µg 126%
Manganese 0.012mg 2.723mg 118%
Phosphorus 193mg 860mg 95%
Copper 0.077mg 0.924mg 94%
Magnesium 22mg 335mg 75%
Iron 2.45mg 7.72mg 66%
Calcium 16mg 631mg 62%
Selenium 27.5µg 55.2µg 50%
Vitamin B1 0.066mg 0.62mg 46%
Zinc 8.68mg 4.58mg 37%
Cholesterol 87mg 0mg 29%
Vitamin B6 0.373mg 29%
Vitamin B3 4.663mg 8.83mg 26%
Saturated fat 8.66g 3.33g 24%
Monounsaturated fat 9.457g 2.309g 18%
Protein 24.98g 16.54g 17%
Fats 19.64g 30.74g 17%
Vitamin B5 0.752mg 15%
Choline 79mg 14%
Carbs 0g 42.12g 14%
Folate 6µg 49µg 11%
Calories 277kcal 486kcal 10%
Vitamin E 0.1mg 0.5mg 3%
Vitamin B2 0.191mg 0.17mg 2%
Sodium 71mg 16mg 2%
Potassium 325mg 407mg 2%
Vitamin C 0mg 1.6mg 2%
Vitamin D 0.1µg 1%
Vitamin A 7µg 1%
Vitamin K 1.6µg 1%
Vitamin D 5IU 1%
Net carbs 0g 7.72g N/A
Trans fat 1.287g 0.14g N/A
Tryptophan 0.281mg 0.436mg 0%
Threonine 1.099mg 0.709mg 0%
Isoleucine 1.062mg 0.801mg 0%
Leucine 2.009mg 1.371mg 0%
Lysine 2.184mg 0.97mg 0%
Methionine 0.709mg 0.588mg 0%
Phenylalanine 0.951mg 1.016mg 0%
Valine 1.129mg 0.95mg 0%
Histidine 0.809mg 0.531mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.041g 17.83g N/A
Omega-3 - DPA 0.004g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g 5.835g 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% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more ProteinProtein +51%
Contains more WaterWater +852.1%
Contains more FatsFats +56.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2900%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains more Mono. FatMonounsaturated fat +309.6%
Contains less Sat. FatSaturated fat -61.5%
Contains more Poly. FatPolyunsaturated fat +2821.6%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.