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Egg white vs. Chuck steak — In-Depth Nutrition Comparison

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The main differences between egg whites and chuck steak

  • Egg whites have more vitamin B2; however, chuck steak has more vitamin B12, zinc, iron, vitamin B3, vitamin B6, phosphorus, and choline.
  • Daily need coverage for vitamin B12 for chuck steak is 123% higher.
  • Chuck steak has 2 times less vitamin B2 than egg whites. Egg whites have 0.439mg of vitamin B2, while chuck steak has 0.191mg.

Food types used in this article are Egg, white, raw, fresh and Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Egg white vs Chuck steak 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
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%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +128.6%
Contains more PotassiumPotassium +99.4%
Contains more IronIron +2962.5%
Contains more CopperCopper +234.8%
Contains more ZincZinc +28833.3%
Contains more PhosphorusPhosphorus +1186.7%
Contains less SodiumSodium -57.2%
Contains more SeleniumSelenium +37.5%
~equal in Manganese ~0.012mg

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% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Contains more Vitamin B2Vitamin B2 +129.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1550%
Contains more Vitamin B3Vitamin B3 +4341%
Contains more Vitamin B5Vitamin B5 +295.8%
Contains more Vitamin B6Vitamin B6 +7360%
Contains more Vitamin B12Vitamin B12 +3266.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
Contains more CholineCholine +7081.8%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +58.6%
Contains more OtherOther +293.8%
Contains more ProteinProtein +129.2%
Contains more FatsFats +11452.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg white Chuck steak
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Egg white Chuck steak DV% diff.
Vitamin B12 0.09µg 3.03µg 123%
Zinc 0.03mg 8.68mg 79%
Saturated fat 0g 8.66g 39%
Fats 0.17g 19.64g 30%
Iron 0.08mg 2.45mg 30%
Cholesterol 0mg 87mg 29%
Vitamin B6 0.005mg 0.373mg 28%
Protein 10.9g 24.98g 28%
Vitamin B3 0.105mg 4.663mg 28%
Phosphorus 15mg 193mg 25%
Monounsaturated fat 0g 9.457g 24%
Vitamin B2 0.439mg 0.191mg 19%
Selenium 20µg 27.5µg 14%
Choline 1.1mg 79mg 14%
Calories 52kcal 277kcal 11%
Vitamin B5 0.19mg 0.752mg 11%
Copper 0.023mg 0.077mg 6%
Polyunsaturated fat 0g 0.81g 5%
Vitamin B1 0.004mg 0.066mg 5%
Potassium 163mg 325mg 5%
Sodium 166mg 71mg 4%
Magnesium 11mg 22mg 3%
Vitamin A 0µg 7µg 1%
Vitamin D 0IU 5IU 1%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0mg 0.1mg 1%
Calcium 7mg 16mg 1%
Vitamin K 0µg 1.6µg 1%
Folate 4µg 6µg 1%
Carbs 0.73g 0g 0%
Net carbs 0.73g 0g N/A
Sugar 0.71g 0g N/A
Manganese 0.011mg 0.012mg 0%
Trans fat 1.287g N/A
Tryptophan 0.125mg 0.281mg 0%
Threonine 0.449mg 1.099mg 0%
Isoleucine 0.661mg 1.062mg 0%
Leucine 1.016mg 2.009mg 0%
Lysine 0.806mg 2.184mg 0%
Methionine 0.399mg 0.709mg 0%
Phenylalanine 0.686mg 0.951mg 0%
Valine 0.809mg 1.129mg 0%
Histidine 0.29mg 0.809mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0g 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
Egg white Chuck steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
10%
Egg white
55%
Chuck steak
Minerals Daily Need Coverage Score
17%
Egg white
65%
Chuck steak

Comparison summary

Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 87mg)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 8.66g)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1)
Which food is lower in Sugar?
Chuck steak
Chuck steak is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Chuck steak
Chuck steak contains less Sodium (difference - 95mg)
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
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/nutrients
  2. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.