Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Bran raw
  5. Compare
  6. Bran raw vs. Chuck steak

Bran raw vs. Chuck steak — In-Depth Nutrition Comparison

Compare

Summary of differences between bran raw and chuck steak

  • Bran raw has more manganese, vitamin B1, phosphorus, fiber, magnesium, iron, and copper, while chuck steak has more vitamin B12 and zinc.
  • Bran raw covers your daily need for manganese, 244% more than chuck steak.
  • The amount of saturated fat in bran raw is lower.
  • Chuck steak has a lower glycemic index. The glycemic index of chuck steak is 0, while the glycemic index of bran raw is 56.

These are the specific foods used in this comparison Oat bran, raw and Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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 +968.2%
Contains more CalciumCalcium +262.5%
Contains more PotassiumPotassium +74.2%
Contains more IronIron +120.8%
Contains more CopperCopper +423.4%
Contains more PhosphorusPhosphorus +280.3%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +46816.7%
Contains more SeleniumSelenium +64.4%
Contains more ZincZinc +179.1%

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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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 EVitamin E +910%
Contains more Vitamin B1Vitamin B1 +1672.7%
Contains more Vitamin B2Vitamin B2 +15.2%
Contains more Vitamin B5Vitamin B5 +98.7%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +766.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +399.3%
Contains more Vitamin B6Vitamin B6 +126.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +145.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Bran raw Chuck steak DV% diff.
Manganese 5.63mg 0.012mg 244%
Vitamin B12 0µg 3.03µg 126%
Vitamin B1 1.17mg 0.066mg 92%
Phosphorus 734mg 193mg 77%
Fiber 15.4g 0g 62%
Magnesium 235mg 22mg 51%
Zinc 3.11mg 8.68mg 51%
Iron 5.41mg 2.45mg 37%
Copper 0.403mg 0.077mg 36%
Saturated fat 1.328g 8.66g 33%
Selenium 45.2µg 27.5µg 32%
Cholesterol 0mg 87mg 29%
Vitamin B3 0.934mg 4.663mg 23%
Carbs 66.22g 0g 22%
Fats 7.03g 19.64g 19%
Monounsaturated fat 2.376g 9.457g 18%
Vitamin B6 0.165mg 0.373mg 16%
Protein 17.3g 24.98g 15%
Vitamin B5 1.494mg 0.752mg 15%
Polyunsaturated fat 2.766g 0.81g 13%
Folate 52µg 6µg 12%
Choline 32.2mg 79mg 9%
Potassium 566mg 325mg 7%
Vitamin E 1.01mg 0.1mg 6%
Calcium 58mg 16mg 4%
Sodium 4mg 71mg 3%
Calories 246kcal 277kcal 2%
Vitamin B2 0.22mg 0.191mg 2%
Vitamin K 3.2µg 1.6µg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin A 0µg 7µg 1%
Vitamin D 0IU 5IU 1%
Net carbs 50.82g 0g N/A
Sugar 1.45g 0g N/A
Trans fat 1.287g N/A
Tryptophan 0.335mg 0.281mg 0%
Threonine 0.502mg 1.099mg 0%
Isoleucine 0.668mg 1.062mg 0%
Leucine 1.374mg 2.009mg 0%
Lysine 0.76mg 2.184mg 0%
Methionine 0.335mg 0.709mg 0%
Phenylalanine 0.908mg 0.951mg 0%
Valine 0.964mg 1.129mg 0%
Histidine 0.41mg 0.809mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 OtherOther +1712.5%
Contains more ProteinProtein +44.4%
Contains more FatsFats +179.4%
Contains more WaterWater +743.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
46% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -84.7%
Contains more Poly. FatPolyunsaturated fat +241.5%
Contains more Mono. FatMonounsaturated fat +298%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.