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  6. Chuck steak vs. Summer squash

Chuck steak vs. Summer squash — In-Depth Nutrition Comparison

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Differences between chuck steak and summer squash

  • Chuck steak is higher in vitamin B12, zinc, selenium, iron, vitamin B3, phosphorus, and choline; however, summer squash is richer in vitamin C.
  • Chuck steak's daily need coverage for vitamin B12 is 126% higher.
  • Chuck steak has a lower glycemic index (0) than summer squash (13).

The 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 Squash, summer, all varieties, raw.

Infographic

Chuck steak vs Summer squash infographic
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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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +29.4%
Contains more PotassiumPotassium +24%
Contains more IronIron +600%
Contains more CopperCopper +51%
Contains more ZincZinc +2893.1%
Contains more PhosphorusPhosphorus +407.9%
Contains more SeleniumSelenium +13650%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +1358.3%
~equal in Calcium ~15mg

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +37.5%
Contains more Vitamin B2Vitamin B2 +34.5%
Contains more Vitamin B3Vitamin B3 +857.5%
Contains more Vitamin B5Vitamin B5 +385.2%
Contains more Vitamin B6Vitamin B6 +71.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1079.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +42.9%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin KVitamin K +87.5%
Contains more FolateFolate +383.3%

All nutrients comparison - raw data values

Nutrient Chuck steak Summer squash DV% diff.
Vitamin B12 3.03µg 0µg 126%
Zinc 8.68mg 0.29mg 76%
Selenium 27.5µg 0.2µg 50%
Protein 24.98g 1.21g 48%
Saturated fat 8.66g 0.044g 39%
Fats 19.64g 0.18g 30%
Cholesterol 87mg 0mg 29%
Vitamin B3 4.663mg 0.487mg 26%
Iron 2.45mg 0.35mg 26%
Monounsaturated fat 9.457g 0.016g 24%
Phosphorus 193mg 38mg 22%
Vitamin C 0mg 17mg 19%
Choline 79mg 6.7mg 13%
Calories 277kcal 16kcal 13%
Vitamin B5 0.752mg 0.155mg 12%
Vitamin B6 0.373mg 0.218mg 12%
Manganese 0.012mg 0.175mg 7%
Folate 6µg 29µg 6%
Polyunsaturated fat 0.81g 0.089g 5%
Fiber 0g 1.1g 4%
Vitamin B2 0.191mg 0.142mg 4%
Copper 0.077mg 0.051mg 3%
Sodium 71mg 2mg 3%
Potassium 325mg 262mg 2%
Vitamin B1 0.066mg 0.048mg 2%
Vitamin K 1.6µg 3µg 1%
Fructose 0.95g 1%
Carbs 0g 3.35g 1%
Vitamin D 5IU 0IU 1%
Magnesium 22mg 17mg 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 0g 2.25g N/A
Calcium 16mg 15mg 0%
Sugar 0g 2.2g N/A
Vitamin E 0.1mg 0.12mg 0%
Vitamin A 7µg 10µg 0%
Trans fat 1.287g 0g N/A
Tryptophan 0.281mg 0.011mg 0%
Threonine 1.099mg 0.028mg 0%
Isoleucine 1.062mg 0.042mg 0%
Leucine 2.009mg 0.069mg 0%
Lysine 2.184mg 0.065mg 0%
Methionine 0.709mg 0.017mg 0%
Phenylalanine 0.951mg 0.041mg 0%
Valine 1.129mg 0.053mg 0%
Histidine 0.809mg 0.025mg 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
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +1964.5%
Contains more FatsFats +10811.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +71.4%
Contains more OtherOther +287.5%

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +59006.3%
Contains more Poly. FatPolyunsaturated fat +810.1%
Contains less Sat. FatSaturated fat -99.5%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.