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  6. Chia seeds vs. Beef tenderloin

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

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A recap on the differences between chia seeds and beef tenderloin

  • Chia seeds are higher in fiber, manganese, phosphorus, copper, magnesium, calcium, selenium, iron, and vitamin B1, yet beef tenderloin is higher in vitamin B12.
  • Chia seeds cover your daily fiber needs 138% more than beef tenderloin.
  • Chia seeds contain 195 times more manganese than beef tenderloin. While chia seeds contain 2.723mg of manganese, beef tenderloin contains only 0.014mg.
  • The glycemic index of beef tenderloin is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Chia seeds vs Beef tenderloin 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more MagnesiumMagnesium +1422.7%
Contains more CalciumCalcium +6911.1%
Contains more PotassiumPotassium +23%
Contains more IronIron +148.2%
Contains more CopperCopper +651.2%
Contains more ZincZinc +13.6%
Contains more PhosphorusPhosphorus +323.6%
Contains less SodiumSodium -71.9%
Contains more ManganeseManganese +19350%
Contains more SeleniumSelenium +141%

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%
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% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +588.9%
Contains more Vitamin B3Vitamin B3 +194.3%
Contains more FolateFolate +512.5%
Contains more Vitamin B2Vitamin B2 +52.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Chia seeds Beef tenderloin DV% diff.
Polyunsaturated fat 23.665g 1g 151%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.014mg 118%
Vitamin B12 0µg 2.46µg 103%
Phosphorus 860mg 203mg 94%
Copper 0.924mg 0.123mg 89%
Magnesium 335mg 22mg 75%
Calcium 631mg 9mg 62%
Selenium 55.2µg 22.9µg 59%
Iron 7.72mg 3.11mg 58%
Vitamin B1 0.62mg 0.09mg 44%
Vitamin B3 8.83mg 3mg 36%
Saturated fat 3.33g 9.72g 29%
Cholesterol 0mg 85mg 28%
Monounsaturated fat 2.309g 10.27g 20%
Vitamin B6 0.25mg 19%
Choline 91mg 17%
Protein 16.54g 23.9g 15%
Carbs 42.12g 0g 14%
Folate 49µg 8µg 10%
Fats 30.74g 24.6g 9%
Calories 486kcal 324kcal 8%
Vitamin B2 0.17mg 0.26mg 7%
Vitamin B5 0.25mg 5%
Zinc 4.58mg 4.03mg 5%
Vitamin E 0.5mg 3%
Sodium 16mg 57mg 2%
Potassium 407mg 331mg 2%
Vitamin C 1.6mg 0mg 2%
Net carbs 7.72g 0g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.268mg 0%
Threonine 0.709mg 1.044mg 0%
Isoleucine 0.801mg 1.075mg 0%
Leucine 1.371mg 1.889mg 0%
Lysine 0.97mg 1.989mg 0%
Methionine 0.588mg 0.612mg 0%
Phenylalanine 1.016mg 0.933mg 0%
Valine 0.95mg 1.163mg 0%
Histidine 0.531mg 0.818mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g 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
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more FatsFats +25%
Contains more CarbsCarbs +∞%
Contains more OtherOther +53.4%
Contains more ProteinProtein +44.5%
Contains more WaterWater +734%

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
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -65.7%
Contains more Poly. FatPolyunsaturated fat +2266.5%
Contains more Mono. FatMonounsaturated fat +344.8%

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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 tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.