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Chia seeds vs. Chuck steak — In-Depth Nutrition Comparison

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What are the main differences between chia seeds and chuck steak?

  • Chia seeds are richer in fiber, manganese, phosphorus, copper, magnesium, iron, calcium, selenium, and vitamin B1, yet chuck steak is richer in vitamin B12.
  • Chia seeds' daily need coverage for fiber is 138% higher.
  • Chia seeds have 227 times more manganese than chuck steak. Chia seeds have 2.723mg of manganese, while chuck steak has 0.012mg.
  • Chuck steak has a lower glycemic index than chia seeds.

We used Seeds, chia seeds, dried and Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled types in this comparison.

Infographic

Chia seeds vs Chuck steak 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 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% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Contains more MagnesiumMagnesium +1422.7%
Contains more CalciumCalcium +3843.8%
Contains more PotassiumPotassium +25.2%
Contains more IronIron +215.1%
Contains more CopperCopper +1100%
Contains more PhosphorusPhosphorus +345.6%
Contains less SodiumSodium -77.5%
Contains more ManganeseManganese +22591.7%
Contains more SeleniumSelenium +100.7%
Contains more ZincZinc +89.5%

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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +839.4%
Contains more Vitamin B3Vitamin B3 +89.4%
Contains more FolateFolate +716.7%
Contains more Vitamin B2Vitamin B2 +12.4%
Contains more Vitamin B12Vitamin B12 +∞%

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
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
Contains more FatsFats +56.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2900%
Contains more ProteinProtein +51%
Contains more WaterWater +852.1%

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% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -61.5%
Contains more Poly. FatPolyunsaturated fat +2821.6%
Contains more Mono. FatMonounsaturated fat +309.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chia seeds Chuck steak
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 Chia seeds Chuck steak DV% diff.
Polyunsaturated fat 23.665g 0.81g 152%
Fiber 34.4g 0g 138%
Vitamin B12 0µg 3.03µg 126%
Manganese 2.723mg 0.012mg 118%
Phosphorus 860mg 193mg 95%
Copper 0.924mg 0.077mg 94%
Magnesium 335mg 22mg 75%
Iron 7.72mg 2.45mg 66%
Calcium 631mg 16mg 62%
Selenium 55.2µg 27.5µg 50%
Vitamin B1 0.62mg 0.066mg 46%
Zinc 4.58mg 8.68mg 37%
Cholesterol 0mg 87mg 29%
Vitamin B6 0.373mg 29%
Vitamin B3 8.83mg 4.663mg 26%
Saturated fat 3.33g 8.66g 24%
Monounsaturated fat 2.309g 9.457g 18%
Protein 16.54g 24.98g 17%
Fats 30.74g 19.64g 17%
Vitamin B5 0.752mg 15%
Choline 79mg 14%
Carbs 42.12g 0g 14%
Folate 49µg 6µg 11%
Calories 486kcal 277kcal 10%
Vitamin E 0.5mg 0.1mg 3%
Vitamin B2 0.17mg 0.191mg 2%
Sodium 16mg 71mg 2%
Potassium 407mg 325mg 2%
Vitamin C 1.6mg 0mg 2%
Vitamin D 0.1µg 1%
Vitamin A 7µg 1%
Vitamin K 1.6µg 1%
Vitamin D 5IU 1%
Net carbs 7.72g 0g N/A
Trans fat 0.14g 1.287g N/A
Tryptophan 0.436mg 0.281mg 0%
Threonine 0.709mg 1.099mg 0%
Isoleucine 0.801mg 1.062mg 0%
Leucine 1.371mg 2.009mg 0%
Lysine 0.97mg 2.184mg 0%
Methionine 0.588mg 0.709mg 0%
Phenylalanine 1.016mg 0.951mg 0%
Valine 0.95mg 1.129mg 0%
Histidine 0.531mg 0.809mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 17.83g 0.041g N/A
Omega-3 - DPA 0.004g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 5.835g 0.619g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Chuck steak
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
32%
Chia seeds
55%
Chuck steak
Minerals Daily Need Coverage Score
221%
Chia seeds
65%
Chuck steak

Comparison summary

Which food is lower in glycemic index?
Chuck steak
Chuck steak is lower in glycemic index (difference - 15)
Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 87mg)
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 - 55mg)
Which food is lower in Saturated fat?
Chia seeds
Chia seeds is lower in Saturated fat (difference - 5.33g)
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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.