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  6. Flank steak vs. Chia seeds

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

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The main differences between flank steak and chia seeds

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

Food types used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Seeds, chia seeds, dried.

Infographic

Flank steak vs Chia seeds 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% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
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 MagnesiumMagnesium +1356.5%
Contains more CalciumCalcium +3055%
Contains more PotassiumPotassium +20.1%
Contains more IronIron +343.7%
Contains more CopperCopper +1026.8%
Contains more PhosphorusPhosphorus +309.5%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +30155.6%
Contains more SeleniumSelenium +87.8%
~equal in Zinc ~4.58mg

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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
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 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 +31.6%
Contains more Vitamin B1Vitamin B1 +726.7%
Contains more Vitamin B2Vitamin B2 +27.8%
Contains more Vitamin B3Vitamin B3 +19.9%
Contains more FolateFolate +444.4%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Flank steak Chia seeds DV% diff.
Polyunsaturated fat 0.322g 23.665g 156%
Fiber 0g 34.4g 138%
Manganese 0.009mg 2.723mg 118%
Copper 0.082mg 0.924mg 94%
Phosphorus 210mg 860mg 93%
Iron 1.74mg 7.72mg 75%
Magnesium 23mg 335mg 74%
Vitamin B12 1.63µg 0µg 68%
Calcium 20mg 631mg 61%
Selenium 29.4µg 55.2µg 47%
Vitamin B6 0.579mg 45%
Vitamin B1 0.075mg 0.62mg 45%
Fats 8.23g 30.74g 35%
Cholesterol 79mg 0mg 26%
Protein 27.66g 16.54g 22%
Choline 105.4mg 19%
Calories 192kcal 486kcal 15%
Carbs 0g 42.12g 14%
Vitamin B5 0.545mg 11%
Folate 9µg 49µg 10%
Vitamin B3 7.363mg 8.83mg 9%
Vitamin B2 0.133mg 0.17mg 3%
Zinc 4.9mg 4.58mg 3%
Monounsaturated fat 3.317g 2.309g 3%
Sodium 56mg 16mg 2%
Potassium 339mg 407mg 2%
Vitamin C 0mg 1.6mg 2%
Vitamin E 0.38mg 0.5mg 1%
Vitamin K 1.4µg 1%
Net carbs 0g 7.72g N/A
Trans fat 0.14g N/A
Saturated fat 3.395g 3.33g 0%
Tryptophan 0.182mg 0.436mg 0%
Threonine 1.105mg 0.709mg 0%
Isoleucine 1.259mg 0.801mg 0%
Leucine 2.201mg 1.371mg 0%
Lysine 2.338mg 0.97mg 0%
Methionine 0.72mg 0.588mg 0%
Phenylalanine 1.093mg 1.016mg 0%
Valine 1.372mg 0.95mg 0%
Histidine 0.883mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 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 +67.2%
Contains more WaterWater +1006.4%
Contains more FatsFats +273.5%
Contains more CarbsCarbs +∞%
~equal in Other ~4.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 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 +43.7%
Contains more Poly. FatPolyunsaturated fat +7249.4%
~equal in Saturated fat ~3.33g

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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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.