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  6. Chia seeds vs. Beef broiled

Chia seeds vs. Beef broiled — In-Depth Nutrition Comparison

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The main differences between chia seeds and beef broiled

  • Chia seeds are richer in fiber, manganese, phosphorus, copper, magnesium, iron, calcium, selenium, and vitamin B1, yet beef broiled is richer in vitamin B12.
  • Daily need coverage for fiber for chia seeds is 138% higher.
  • Chia seeds contain 227 times more manganese than beef broiled. Chia seeds contain 2.723mg of manganese, while beef broiled contains 0.012mg.
  • Beef broiled has a lower glycemic index than chia seeds.

Food types used in this article are Seeds, chia seeds, dried and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled.

Infographic

Chia seeds vs Beef broiled infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Contains more MagnesiumMagnesium +1495.2%
Contains more CalciumCalcium +3405.6%
Contains more PotassiumPotassium +28%
Contains more IronIron +196.9%
Contains more CopperCopper +987.1%
Contains more PhosphorusPhosphorus +334.3%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +22591.7%
Contains more SeleniumSelenium +156.7%
Contains more ZincZinc +37.8%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0% 10% 155% 39% 166% 0% 0% 0% 0% 37%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 1% 2.4% 12% 41% 101% 39% 88% 330% 3% 6.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin B1Vitamin B1 +1247.8%
Contains more Vitamin B3Vitamin B3 +64.2%
Contains more FolateFolate +444.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.176mg

All nutrients comparison - raw data values

Nutrient Chia seeds Beef broiled DV% diff.
Omega-3 (ALA) 17.83g 0.044g 1112%
Polyunsaturated fat 23.665g 0.484g 155%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.012mg 118%
Vitamin B12 0µg 2.64µg 110%
Phosphorus 860mg 198mg 95%
Copper 0.924mg 0.085mg 93%
Magnesium 335mg 21mg 75%
Iron 7.72mg 2.6mg 64%
Calcium 631mg 18mg 61%
Selenium 55.2µg 21.5µg 61%
Vitamin B1 0.62mg 0.046mg 48%
Omega-6 (Linoleic acid) 5.835g 34%
Cholesterol 0mg 88mg 29%
Vitamin B6 0.382mg 29%
Fats 30.74g 15.41g 24%
Vitamin B3 8.83mg 5.378mg 22%
Protein 16.54g 25.93g 19%
Zinc 4.58mg 6.31mg 16%
Choline 82.4mg 15%
Carbs 42.12g 0g 14%
Vitamin B5 0.658mg 13%
Calories 486kcal 250kcal 12%
Saturated fat 3.33g 5.895g 12%
Monounsaturated fat 2.309g 6.668g 11%
Folate 49µg 9µg 10%
Potassium 407mg 318mg 3%
Vitamin E 0.5mg 0.12mg 3%
Vitamin C 1.6mg 0mg 2%
Sodium 16mg 72mg 2%
Vitamin K 1.2µg 1%
Protein per 100 calories 3.4g 10g N/A
Calories per 10 g protein 294kcal 96kcal N/A
Weight per 100 calories 21g 40g N/A
Unsaturated / Saturated Fat ratio 7.8 1.2 N/A
Net carbs 7.72g 0g N/A
Vitamin D* 2 IU 0%
Vitamin A 3µg 0%
Vitamin B2 0.17mg 0.176mg 0%
Trans fat 0.14g 0.572g N/A
Tryptophan 0.436mg 0.094mg 0%
Threonine 0.709mg 0.72mg 0%
Isoleucine 0.801mg 0.822mg 0%
Leucine 1.371mg 1.45mg 0%
Lysine 0.97mg 1.54mg 0%
Methionine 0.588mg 0.478mg 0%
Phenylalanine 1.016mg 0.725mg 0%
Valine 0.95mg 0.914mg 0%
Histidine 0.531mg 0.604mg 0%
Omega-3 (EPA) 0.003g N/A
Omega-3 (DHA) 0.001g N/A
Omega-3 (DPA) 0.016g N/A
Omega-6 (Gamma-linolenic acid) 0.012g 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
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more FatsFats +99.5%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +56.8%
Contains more WaterWater +899.7%

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
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
Contains less Sat. FatSaturated fat -43.5%
Contains more Poly. FatPolyunsaturated fat +4789.5%
Contains more Mono. FatMonounsaturated fat +188.8%

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 broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.