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Oatmeal vs. Chuck steak — In-Depth Nutrition Comparison

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Summary of differences between oatmeal and chuck steak

  • Oatmeal has more iron, manganese, and vitamin B1, while chuck steak has more vitamin B12, zinc, selenium, phosphorus, and choline.
  • Chuck steak covers your daily need for vitamin B12, 126% more than oatmeal.
  • Oatmeal contains 47 times more manganese than chuck steak. While oatmeal contains 0.558mg of manganese, chuck steak contains only 0.012mg.
  • The amount of saturated fat in oatmeal is lower.
  • Chuck steak has a lower glycemic index. The glycemic index of chuck steak is 0, while the glycemic index of oatmeal is 79.

These are the specific foods used in this comparison Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Oatmeal vs Chuck steak 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 +18.2%
Contains more CalciumCalcium +400%
Contains more IronIron +143.3%
Contains less SodiumSodium -31%
Contains more ManganeseManganese +4550%
Contains more PotassiumPotassium +432.8%
Contains more CopperCopper +16.7%
Contains more ZincZinc +1300%
Contains more PhosphorusPhosphorus +150.6%
Contains more SeleniumSelenium +450%

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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 AVitamin A +1757.1%
Contains more Vitamin B1Vitamin B1 +293.9%
Contains more Vitamin B2Vitamin B2 +12.6%
Contains more FolateFolate +633.3%
Contains more Vitamin EVitamin E +42.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +54.1%
Contains more Vitamin B5Vitamin B5 +137.2%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +300%
Contains more CholineCholine +1580.9%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 +52.2%
Contains more OtherOther +256.3%
Contains more ProteinProtein +954%
Contains more FatsFats +1344.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 -97.4%
Contains more Mono. FatMonounsaturated fat +2318.7%
Contains more Poly. FatPolyunsaturated fat +90.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Chuck steak DV% diff.
Vitamin B12 0µg 3.03µg 126%
Zinc 0.62mg 8.68mg 73%
Protein 2.37g 24.98g 45%
Iron 5.96mg 2.45mg 44%
Selenium 5µg 27.5µg 41%
Saturated fat 0.226g 8.66g 38%
Cholesterol 0mg 87mg 29%
Fats 1.36g 19.64g 28%
Manganese 0.558mg 0.012mg 24%
Monounsaturated fat 0.391g 9.457g 23%
Phosphorus 77mg 193mg 17%
Vitamin B1 0.26mg 0.066mg 16%
Choline 4.7mg 79mg 14%
Vitamin A 130µg 7µg 14%
Calories 68kcal 277kcal 10%
Folate 44µg 6µg 10%
Vitamin B3 3.025mg 4.663mg 10%
Vitamin B5 0.317mg 0.752mg 9%
Potassium 61mg 325mg 8%
Fiber 1.7g 0g 7%
Calcium 80mg 16mg 6%
Vitamin B6 0.29mg 0.373mg 6%
Carbs 11.67g 0g 4%
Starch 10.37g 4%
Polyunsaturated fat 0.426g 0.81g 3%
Vitamin B2 0.215mg 0.191mg 2%
Vitamin D 0IU 5IU 1%
Magnesium 26mg 22mg 1%
Sodium 49mg 71mg 1%
Vitamin K 0.4µg 1.6µg 1%
Copper 0.066mg 0.077mg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 9.97g 0g N/A
Sugar 0.46g 0g N/A
Vitamin E 0.07mg 0.1mg 0%
Trans fat 0.003g 1.287g N/A
Tryptophan 0.04mg 0.281mg 0%
Threonine 0.083mg 1.099mg 0%
Isoleucine 0.105mg 1.062mg 0%
Leucine 0.2mg 2.009mg 0%
Lysine 0.135mg 2.184mg 0%
Methionine 0.04mg 0.709mg 0%
Phenylalanine 0.13mg 0.951mg 0%
Valine 0.151mg 1.129mg 0%
Histidine 0.057mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Chuck steak
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
26%
Oatmeal
55%
Chuck steak
Minerals Daily Need Coverage Score
45%
Oatmeal
65%
Chuck steak

Comparison summary

Which food is lower in Cholesterol?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Oatmeal
Oatmeal is lower in Saturated fat (difference - 8.434g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2)
Which food is lower in Sugar?
Chuck steak
Chuck steak is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Chuck steak
Chuck steak is lower in glycemic index (difference - 79)
Which food is richer in vitamins?
Chuck steak
Chuck steak is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.