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  6. Rib eye steak vs. Chia seeds

Rib eye steak vs. Chia seeds — In-Depth Nutrition Comparison

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Summary of differences between rib eye steak and chia seeds

  • Rib eye steak has more vitamin B12; however, chia seeds are higher in fiber, manganese, phosphorus, copper, magnesium, iron, calcium, selenium, and vitamin B1.
  • Chia seeds cover your daily need for fiber, 138% more than rib eye steak.
  • The glycemic index of chia seeds is higher.

These are the specific foods used in this comparison Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Seeds, chia seeds, dried.

Infographic

Rib eye 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% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
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 ZincZinc +29%
Contains more MagnesiumMagnesium +1422.7%
Contains more CalciumCalcium +5636.4%
Contains more PotassiumPotassium +56.5%
Contains more IronIron +244.6%
Contains more CopperCopper +1055%
Contains more PhosphorusPhosphorus +465.8%
Contains less SodiumSodium -70.4%
Contains more ManganeseManganese +3303.8%
Contains more SeleniumSelenium +85.9%

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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
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 AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +68.8%
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 +400%
Contains more Vitamin B1Vitamin B1 +773.2%
Contains more Vitamin B3Vitamin B3 +79.9%
Contains more FolateFolate +716.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 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 +43.2%
Contains more WaterWater +839.5%
Contains more FatsFats +40.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +47900%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 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 +355.6%
Contains less Sat. FatSaturated fat -65.6%
Contains more Poly. FatPolyunsaturated fat +2204.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rib eye steak Chia seeds DV% diff.
Polyunsaturated fat 1.027g 23.665g 151%
Fiber 0g 34.4g 138%
Manganese 0.08mg 2.723mg 115%
Phosphorus 152mg 860mg 101%
Copper 0.08mg 0.924mg 94%
Vitamin B12 2.1µg 0µg 88%
Magnesium 22mg 335mg 75%
Iron 2.24mg 7.72mg 69%
Calcium 11mg 631mg 62%
Vitamin B1 0.071mg 0.62mg 46%
Selenium 29.7µg 55.2µg 46%
Vitamin B6 0.477mg 37%
Saturated fat 9.684g 3.33g 29%
Cholesterol 80mg 0mg 27%
Vitamin B3 4.908mg 8.83mg 25%
Monounsaturated fat 10.519g 2.309g 21%
Carbs 0g 42.12g 14%
Protein 23.69g 16.54g 14%
Fats 21.81g 30.74g 14%
Zinc 5.91mg 4.58mg 12%
Folate 6µg 49µg 11%
Vitamin B5 0.536mg 11%
Calories 291kcal 486kcal 10%
Choline 48.8mg 9%
Vitamin B2 0.287mg 0.17mg 9%
Potassium 260mg 407mg 4%
Vitamin E 0.1mg 0.5mg 3%
Sodium 54mg 16mg 2%
Vitamin C 0mg 1.6mg 2%
Vitamin D 0.2µg 1%
Vitamin A 8µg 1%
Vitamin K 1.6µg 1%
Vitamin D 7IU 1%
Net carbs 0g 7.72g N/A
Trans fat 1.478g 0.14g N/A
Tryptophan 0.265mg 0.436mg 0%
Threonine 1.116mg 0.709mg 0%
Isoleucine 1.103mg 0.801mg 0%
Leucine 2.041mg 1.371mg 0%
Lysine 2.269mg 0.97mg 0%
Methionine 0.641mg 0.588mg 0%
Phenylalanine 0.95mg 1.016mg 0%
Valine 1.184mg 0.95mg 0%
Histidine 0.888mg 0.531mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.038g 17.83g N/A
Omega-3 - DPA 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g 5.835g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rib eye steak Chia seeds
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
48%
Rib eye steak
32%
Chia seeds
Minerals Daily Need Coverage Score
56%
Rib eye steak
221%
Chia seeds

Comparison summary

Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 15)
Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 80mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 38mg)
Which food is lower in Saturated fat?
Chia seeds
Chia seeds is lower in Saturated fat (difference - 6.354g)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $2)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food is richer in vitamins?
?
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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.