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  6. Chuck steak vs. Flax seeds

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

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Significant differences between chuck steak and flax seeds

  • Chuck steak is richer in vitamin B12 and zinc, while flax seeds are higher in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, and iron.
  • Flax seeds cover your daily vitamin B1 needs 132% more than chuck steak.
  • Flax seeds are lower in cholesterol.

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 Seeds, flaxseed.

Infographic

Chuck steak vs Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more ZincZinc +100%
Contains more MagnesiumMagnesium +1681.8%
Contains more CalciumCalcium +1493.8%
Contains more PotassiumPotassium +150.2%
Contains more IronIron +133.9%
Contains more CopperCopper +1484.4%
Contains more PhosphorusPhosphorus +232.6%
Contains less SodiumSodium -57.7%
Contains more ManganeseManganese +20583.3%
~equal in Selenium ~25.4µg

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +18.6%
Contains more Vitamin B3Vitamin B3 +51.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +210%
Contains more Vitamin B1Vitamin B1 +2390.9%
Contains more Vitamin B5Vitamin B5 +31%
Contains more Vitamin B6Vitamin B6 +26.8%
Contains more Vitamin KVitamin K +168.8%
Contains more FolateFolate +1350%
~equal in Choline ~78.7mg

All nutrients comparison - raw data values

Nutrient Chuck steak Flax seeds DV% diff.
Polyunsaturated fat 0.81g 28.73g 186%
Vitamin B1 0.066mg 1.644mg 132%
Copper 0.077mg 1.22mg 127%
Vitamin B12 3.03µg 0µg 126%
Fiber 0g 27.3g 109%
Manganese 0.012mg 2.482mg 107%
Magnesium 22mg 392mg 88%
Phosphorus 193mg 642mg 64%
Iron 2.45mg 5.73mg 41%
Zinc 8.68mg 4.34mg 39%
Fats 19.64g 42.16g 35%
Cholesterol 87mg 0mg 29%
Calcium 16mg 255mg 24%
Saturated fat 8.66g 3.663g 23%
Folate 6µg 87µg 20%
Potassium 325mg 813mg 14%
Protein 24.98g 18.29g 13%
Calories 277kcal 534kcal 13%
Vitamin B3 4.663mg 3.08mg 10%
Carbs 0g 28.88g 10%
Vitamin B6 0.373mg 0.473mg 8%
Monounsaturated fat 9.457g 7.527g 5%
Vitamin B5 0.752mg 0.985mg 5%
Selenium 27.5µg 25.4µg 4%
Vitamin K 1.6µg 4.3µg 2%
Sodium 71mg 30mg 2%
Vitamin B2 0.191mg 0.161mg 2%
Vitamin C 0mg 0.6mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.1mg 0.31mg 1%
Vitamin D 5IU 0IU 1%
Vitamin A 7µg 0µg 1%
Net carbs 0g 1.58g N/A
Sugar 0g 1.55g N/A
Trans fat 1.287g N/A
Choline 79mg 78.7mg 0%
Tryptophan 0.281mg 0.297mg 0%
Threonine 1.099mg 0.766mg 0%
Isoleucine 1.062mg 0.896mg 0%
Leucine 2.009mg 1.235mg 0%
Lysine 2.184mg 0.862mg 0%
Methionine 0.709mg 0.37mg 0%
Phenylalanine 0.951mg 0.957mg 0%
Valine 1.129mg 1.072mg 0%
Histidine 0.809mg 0.472mg 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 0.007g 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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more ProteinProtein +36.6%
Contains more WaterWater +693.4%
Contains more FatsFats +114.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2218.8%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains more Mono. FatMonounsaturated fat +25.6%
Contains less Sat. FatSaturated fat -57.7%
Contains more Poly. FatPolyunsaturated fat +3446.9%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.