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  6. Onion vs. Chuck steak

Onion vs. Chuck steak — In-Depth Nutrition Comparison

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Important differences between onions and chuck steak

  • Chuck steak has more vitamin B12, zinc, selenium, vitamin B3, iron, phosphorus, vitamin B6, and choline than onions.
  • Chuck steak's daily need coverage for vitamin B12 is 126% more.
  • Onions contain less saturated fat.
  • Onions have a higher glycemic index. The glycemic index of onions is 15, while the glycemic index of chuck steak is 0.

The food varieties used in the comparison are Onions, raw and Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Onion 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.
Onion
Onion
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
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 CalciumCalcium +43.8%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +975%
Contains more MagnesiumMagnesium +120%
Contains more PotassiumPotassium +122.6%
Contains more IronIron +1066.7%
Contains more CopperCopper +97.4%
Contains more ZincZinc +5005.9%
Contains more PhosphorusPhosphorus +565.5%
Contains more SeleniumSelenium +5400%

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.
Onion
Onion
2
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
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 CVitamin C +∞%
Contains more FolateFolate +216.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +43.5%
Contains more Vitamin B2Vitamin B2 +607.4%
Contains more Vitamin B3Vitamin B3 +3919.8%
Contains more Vitamin B5Vitamin B5 +511.4%
Contains more Vitamin B6Vitamin B6 +210.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +300%
Contains more CholineCholine +1195.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
3
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 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 +61.4%
Contains more OtherOther +118.8%
Contains more ProteinProtein +2170.9%
Contains more FatsFats +19540%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 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 -99.5%
Contains more Mono. FatMonounsaturated fat +72646.2%
Contains more Poly. FatPolyunsaturated fat +4664.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Onion 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 minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Onion Chuck steak DV% diff.
Vitamin B12 0µg 3.03µg 126%
Zinc 0.17mg 8.68mg 77%
Selenium 0.5µg 27.5µg 49%
Protein 1.1g 24.98g 48%
Saturated fat 0.042g 8.66g 39%
Fats 0.1g 19.64g 30%
Cholesterol 0mg 87mg 29%
Vitamin B3 0.116mg 4.663mg 28%
Iron 0.21mg 2.45mg 28%
Monounsaturated fat 0.013g 9.457g 24%
Phosphorus 29mg 193mg 23%
Vitamin B6 0.12mg 0.373mg 19%
Choline 6.1mg 79mg 13%
Vitamin B5 0.123mg 0.752mg 13%
Vitamin B2 0.027mg 0.191mg 13%
Calories 40kcal 277kcal 12%
Vitamin C 7.4mg 0mg 8%
Fiber 1.7g 0g 7%
Potassium 146mg 325mg 5%
Manganese 0.129mg 0.012mg 5%
Polyunsaturated fat 0.017g 0.81g 5%
Copper 0.039mg 0.077mg 4%
Folate 19µg 6µg 3%
Magnesium 10mg 22mg 3%
Carbs 9.34g 0g 3%
Sodium 4mg 71mg 3%
Vitamin B1 0.046mg 0.066mg 2%
Fructose 1.29g 2%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.02mg 0.1mg 1%
Calcium 23mg 16mg 1%
Vitamin D 0IU 5IU 1%
Vitamin K 0.4µg 1.6µg 1%
Vitamin A 0µg 7µg 1%
Net carbs 7.64g 0g N/A
Sugar 4.24g 0g N/A
Trans fat 0g 1.287g N/A
Tryptophan 0.014mg 0.281mg 0%
Threonine 0.021mg 1.099mg 0%
Isoleucine 0.014mg 1.062mg 0%
Leucine 0.025mg 2.009mg 0%
Lysine 0.039mg 2.184mg 0%
Methionine 0.002mg 0.709mg 0%
Phenylalanine 0.025mg 0.951mg 0%
Valine 0.021mg 1.129mg 0%
Histidine 0.014mg 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 0g 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
Onion 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
8%
Onion
55%
Chuck steak
Minerals Daily Need Coverage Score
8%
Onion
65%
Chuck steak

Comparison summary

Which food is lower in Cholesterol?
Onion
Onion is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 67mg)
Which food is lower in Saturated fat?
Onion
Onion is lower in Saturated fat (difference - 8.618g)
Which food is cheaper?
Onion
Onion is cheaper (difference - $1.8)
Which food is lower in Sugar?
Chuck steak
Chuck steak is lower in Sugar (difference - 4.24g)
Which food is lower in glycemic index?
Chuck steak
Chuck steak is lower in glycemic index (difference - 15)
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

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.