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  6. Chuck steak vs. Winter melon

Chuck steak vs. Winter melon — In-Depth Nutrition Comparison

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Summary of differences between chuck steak and winter melon

  • Chuck steak has more vitamin B12, zinc, selenium, vitamin B3, vitamin B6, iron, and phosphorus, while winter melon has more vitamin C.
  • Chuck steak covers your daily need for vitamin B12, 126% more than winter melon.

These are the specific foods used in this comparison Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Waxgourd, (chinese preserving melon), raw.

Infographic

Chuck steak vs Winter melon 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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +120%
Contains more PotassiumPotassium +5316.7%
Contains more IronIron +512.5%
Contains more CopperCopper +234.8%
Contains more ZincZinc +1323%
Contains more PhosphorusPhosphorus +915.8%
Contains less SodiumSodium -36%
Contains more SeleniumSelenium +13650%
Contains more CalciumCalcium +18.8%
Contains more ManganeseManganese +383.3%

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +65%
Contains more Vitamin B2Vitamin B2 +73.6%
Contains more Vitamin B3Vitamin B3 +1065.8%
Contains more Vitamin B5Vitamin B5 +465.4%
Contains more Vitamin B6Vitamin B6 +965.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +20%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%

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% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +6145%
Contains more FatsFats +9720%
Contains more CarbsCarbs +∞%
Contains more WaterWater +74%
Contains more OtherOther +87.5%

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +25459.5%
Contains more Poly. FatPolyunsaturated fat +831%
Contains less Sat. FatSaturated fat -99.8%

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 Winter melon
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Chuck steak Winter melon DV% diff.
Vitamin B12 3.03µg 0µg 126%
Zinc 8.68mg 0.61mg 73%
Selenium 27.5µg 0.2µg 50%
Protein 24.98g 0.4g 49%
Saturated fat 8.66g 0.016g 39%
Fats 19.64g 0.2g 30%
Cholesterol 87mg 0mg 29%
Vitamin B3 4.663mg 0.4mg 27%
Vitamin B6 0.373mg 0.035mg 26%
Iron 2.45mg 0.4mg 26%
Phosphorus 193mg 19mg 25%
Monounsaturated fat 9.457g 0.037g 24%
Vitamin C 0mg 13mg 14%
Choline 79mg 14%
Calories 277kcal 13kcal 13%
Vitamin B5 0.752mg 0.133mg 12%
Fiber 0g 2.9g 12%
Potassium 325mg 6mg 9%
Copper 0.077mg 0.023mg 6%
Vitamin B2 0.191mg 0.11mg 6%
Polyunsaturated fat 0.81g 0.087g 5%
Magnesium 22mg 10mg 3%
Sodium 71mg 111mg 2%
Manganese 0.012mg 0.058mg 2%
Vitamin B1 0.066mg 0.04mg 2%
Vitamin D 5IU 0IU 1%
Vitamin K 1.6µg 1%
Carbs 0g 3g 1%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.1mg 1%
Vitamin A 7µg 0µg 1%
Net carbs 0g 0.1g N/A
Calcium 16mg 19mg 0%
Folate 6µg 5µg 0%
Trans fat 1.287g 0g N/A
Tryptophan 0.281mg 0.002mg 0%
Threonine 1.099mg 0%
Isoleucine 1.062mg 0%
Leucine 2.009mg 0%
Lysine 2.184mg 0.009mg 0%
Methionine 0.709mg 0.003mg 0%
Phenylalanine 0.951mg 0%
Valine 1.129mg 0%
Histidine 0.809mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0.004g N/A
Omega-6 - Eicosadienoic acid 0.006g 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 Winter melon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
8%
Winter melon
Minerals Daily Need Coverage Score
65%
Chuck steak
8%
Winter melon

Comparison summary

Which food is lower in Cholesterol?
Winter melon
Winter melon is lower in Cholesterol (difference - 87mg)
Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 8.644g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 0)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $2)
Which food contains less Sodium?
Chuck steak
Chuck steak contains less Sodium (difference - 40mg)
Which food is richer in minerals?
Chuck steak
Chuck steak is relatively richer in minerals
Which food is richer in vitamins?
Chuck steak
Chuck steak is relatively richer in vitamins

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.