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  6. Chia seeds vs. Beefsteak raw

Chia seeds vs. Beefsteak raw — In-Depth Nutrition Comparison

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Significant differences between chia seeds and beefsteak raw

  • Chia seeds have more fiber, copper, phosphorus, magnesium, iron, calcium, selenium, vitamin B1, and vitamin B3; however, beefsteak raw is richer in vitamin B12.
  • Chia seeds cover your daily fiber needs 138% more than beefsteak raw.
  • Beefsteak raw has 126 times less calcium than chia seeds. Chia seeds have 631mg of calcium, while beefsteak raw has 5mg.
  • Chia seeds have a higher glycemic index. The glycemic index of chia seeds is 15, while the glycemic index of beefsteak raw is 0.

Specific food types used in this comparison are Seeds, chia seeds, dried and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Chia seeds vs Beefsteak raw 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more MagnesiumMagnesium +1240%
Contains more CalciumCalcium +12520%
Contains more IronIron +286%
Contains more CopperCopper +1069.6%
Contains more PhosphorusPhosphorus +290.9%
Contains less SodiumSodium -70.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +97.8%
Contains more ZincZinc +15.7%
~equal in Potassium ~375mg

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +726.7%
Contains more Vitamin B3Vitamin B3 +74.9%
Contains more FolateFolate +1533.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.182mg
~equal in Vitamin B5 ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Beefsteak raw DV% diff.
Polyunsaturated fat 23.665g 0.189g 157%
Fiber 34.4g 0g 138%
Manganese 2.723mg 118%
Vitamin B12 0µg 2.69µg 112%
Copper 0.924mg 0.079mg 94%
Phosphorus 860mg 220mg 91%
Magnesium 335mg 25mg 74%
Iron 7.72mg 2mg 72%
Calcium 631mg 5mg 63%
Selenium 55.2µg 27.9µg 50%
Vitamin B1 0.62mg 0.075mg 45%
Vitamin B6 0.543mg 42%
Fats 30.74g 5.36g 39%
Vitamin B3 8.83mg 5.048mg 24%
Cholesterol 0mg 67mg 22%
Calories 486kcal 134kcal 18%
Carbs 42.12g 0g 14%
Folate 49µg 3µg 12%
Protein 16.54g 21.38g 10%
Zinc 4.58mg 5.3mg 7%
Saturated fat 3.33g 1.875g 7%
Vitamin E 0.5mg 3%
Sodium 16mg 55mg 2%
Vitamin C 1.6mg 0mg 2%
Vitamin K 1.5µg 1%
Vitamin B2 0.17mg 0.182mg 1%
Vitamin D 0.1µg 1%
Potassium 407mg 375mg 1%
Net carbs 7.72g 0g N/A
Vitamin D 3IU 0%
Vitamin A 2µg 0%
Trans fat 0.14g 0.253g N/A
Monounsaturated fat 2.309g 2.354g 0%
Tryptophan 0.436mg 0.262mg 0%
Threonine 0.709mg 1.099mg 0%
Isoleucine 0.801mg 1.09mg 0%
Leucine 1.371mg 2.011mg 0%
Lysine 0.97mg 2.247mg 0%
Methionine 0.588mg 0.621mg 0%
Phenylalanine 1.016mg 0.931mg 0%
Valine 0.95mg 1.152mg 0%
Histidine 0.531mg 0.868mg 0%
Omega-3 - ALA 17.83g N/A
Omega-3 - DPA 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 5.835g 0.142g 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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more FatsFats +473.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1354.5%
Contains more ProteinProtein +29.3%
Contains more WaterWater +1157.4%

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains more Poly. FatPolyunsaturated fat +12421.2%
Contains less Sat. FatSaturated fat -43.7%
~equal in Monounsaturated fat ~2.354g

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.