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  6. Chia seeds vs. Beef

Chia seeds vs. Beef — In-Depth Nutrition Comparison

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Summary of differences between chia seeds and beef

  • Chia seeds have more fiber, manganese, copper, phosphorus, magnesium, calcium, iron, selenium, and vitamin B1; however, beef is higher in vitamin B12.
  • Beef covers your daily need for vitamin B12, 175% more than chia seeds.
  • The glycemic index of chia seeds is higher.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted.

Infographic

Chia seeds vs Beef 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Beef
Beef
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
Contains more MagnesiumMagnesium +2292.9%
Contains more CalciumCalcium +4753.8%
Contains more PotassiumPotassium +15.6%
Contains more IronIron +153.9%
Contains more CopperCopper +852.6%
Contains more ZincZinc +23.8%
Contains more PhosphorusPhosphorus +232%
Contains less SodiumSodium -70.4%
Contains more ManganeseManganese +30155.6%
Contains more SeleniumSelenium +117.3%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Beef
Beef
8
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% 0.67% 5% 1.5% 19% 92% 108% 29% 154% 526% 4% 5.3% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +737.8%
Contains more Vitamin B3Vitamin B3 +53.3%
Contains more FolateFolate +600%
Contains more Vitamin B2Vitamin B2 +135.3%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Chia seeds Beef DV% diff.
Vitamin B12 0µg 4.21µg 175%
Polyunsaturated fat 23.665g 0.532g 154%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.009mg 118%
Copper 0.924mg 0.097mg 92%
Phosphorus 860mg 259mg 86%
Magnesium 335mg 14mg 76%
Calcium 631mg 13mg 62%
Iron 7.72mg 3.04mg 59%
Selenium 55.2µg 25.4µg 54%
Vitamin B6 0.669mg 51%
Vitamin B1 0.62mg 0.074mg 46%
Fats 30.74g 6.54g 37%
Cholesterol 0mg 85mg 28%
Protein 16.54g 27.55g 22%
Vitamin B3 8.83mg 5.76mg 19%
Vitamin B2 0.17mg 0.4mg 18%
Calories 486kcal 169kcal 16%
Carbs 42.12g 0g 14%
Choline 75.6mg 14%
Folate 49µg 7µg 11%
Vitamin B5 0.481mg 10%
Zinc 4.58mg 3.7mg 8%
Saturated fat 3.33g 2.595g 3%
Vitamin E 0.5mg 0.25mg 2%
Sodium 16mg 54mg 2%
Potassium 407mg 352mg 2%
Vitamin C 1.6mg 0mg 2%
Vitamin D 0.1µg 1%
Vitamin K 1.6µg 1%
Monounsaturated fat 2.309g 2.734g 1%
Net carbs 7.72g 0g N/A
Vitamin D 3IU 0%
Vitamin A 2µg 0%
Trans fat 0.14g 0.375g N/A
Tryptophan 0.436mg 0.359mg 0%
Threonine 0.709mg 1.534mg 0%
Isoleucine 0.801mg 1.52mg 0%
Leucine 1.371mg 2.833mg 0%
Lysine 0.97mg 3.178mg 0%
Methionine 0.588mg 0.871mg 0%
Phenylalanine 1.016mg 1.299mg 0%
Valine 0.95mg 1.603mg 0%
Histidine 0.531mg 1.244mg 0%
Omega-3 - EPA 0.002g N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 17.83g 0.013g N/A
Omega-3 - DPA 0.011g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 5.835g 0.349g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Beef
Beef
2
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more FatsFats +370%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2300%
Contains more ProteinProtein +66.6%
Contains more WaterWater +1032.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Beef
Beef
2
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 g
Contains more Poly. FatPolyunsaturated fat +4348.3%
Contains less Sat. FatSaturated fat -22.1%
Contains more Mono. FatMonounsaturated fat +18.4%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.