Graham cracker vs. Chuck steak — In-Depth Nutrition Comparison

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Summary of differences between graham cracker and chuck steak

Graham cracker has more manganese, folate, and iron, while chuck steak has more vitamin B12, zinc, selenium, and vitamin B6.
Chuck steak covers your daily need for vitamin B12, 126% more than graham cracker.
Graham cracker contains 85 times more manganese than chuck steak. While graham cracker contains 1.019mg of manganese, chuck steak contains only 0.012mg.
The amount of sodium in chuck steak is lower.
Chuck steak has a lower glycemic index. The glycemic index of chuck steak is 0, while the glycemic index of graham cracker is 74.

These are the specific foods used in this comparison Cookies, graham crackers, plain or honey (includes cinnamon) and Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

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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.

Graham cracker

Chuck steak

Contains more MagnesiumMagnesium	+81.8%
Contains more CalciumCalcium	+381.3%
Contains more IronIron	+54.3%
Contains more CopperCopper	+120.8%
Contains more ManganeseManganese	+8391.7%

Contains more PotassiumPotassium	+91.2%
Contains more ZincZinc	+804.2%
Contains less SodiumSodium	-84.5%
Contains more SeleniumSelenium	+336.5%

~equal in Phosphorus ~193mg

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.

Graham cracker

Chuck steak

Contains more Vitamin EVitamin E	+1410%
Contains more Vitamin B1Vitamin B1	+301.5%
Contains more Vitamin B2Vitamin B2	+66%
Contains more Vitamin KVitamin K	+793.8%
Contains more FolateFolate	+1416.7%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B5Vitamin B5	+79%
Contains more Vitamin B6Vitamin B6	+139.1%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+1239%

~equal in Vitamin C ~0mg

~equal in Vitamin B3 ~4.663mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	3.03µg	126%
Zinc	0.96mg	8.68mg	70%
Manganese	1.019mg	0.012mg	44%
Selenium	6.3µg	27.5µg	39%
Protein	6.69g	24.98g	37%
Saturated fat	1.633g	8.66g	32%
Polyunsaturated fat	5.388g	0.81g	31%
Cholesterol	0mg	87mg	29%
Carbs	77.66g	0g	26%
Folate	91µg	6µg	21%
Starch	46.56g		19%
Vitamin B1	0.265mg	0.066mg	17%
Monounsaturated fat	2.509g	9.457g	17%
Iron	3.78mg	2.45mg	17%
Vitamin B6	0.156mg	0.373mg	17%
Sodium	459mg	71mg	17%
Fiber	3.4g	0g	14%
Fats	10.6g	19.64g	14%
Choline	5.9mg	79mg	13%
Vitamin K	14.3µg	1.6µg	11%
Copper	0.17mg	0.077mg	10%
Vitamin B2	0.317mg	0.191mg	10%
Vitamin E	1.51mg	0.1mg	9%
Calories	430kcal	277kcal	8%
Vitamin B5	0.42mg	0.752mg	7%
Calcium	77mg	16mg	6%
Potassium	170mg	325mg	5%
Magnesium	40mg	22mg	4%
Vitamin B3	4.439mg	4.663mg	1%
Fructose	0.99g		1%
Vitamin A	0µg	7µg	1%
Phosphorus	185mg	193mg	1%
Vitamin D	0IU	5IU	1%
Vitamin D	0µg	0.1µg	1%
Net carbs	74.26g	0g	N/A
Sugar	24.85g	0g	N/A
Trans fat	0.055g	1.287g	N/A
Tryptophan		0.281mg	0%
Threonine		1.099mg	0%
Isoleucine		1.062mg	0%
Leucine		2.009mg	0%
Lysine		2.184mg	0%
Methionine		0.709mg	0%
Phenylalanine		0.951mg	0%
Valine		1.129mg	0%
Histidine		0.809mg	0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - ALA	0.599g	0.041g	N/A
Omega-3 - DPA	0g	0.004g	N/A
Omega-6 - Gamma-linoleic acid	0.024g		N/A
Omega-6 - Eicosadienoic acid	0.004g	0.006g	N/A
Omega-6 - Linoleic acid	4.735g	0.619g	N/A