Chia seeds vs. Flank steak — In-Depth Nutrition Comparison
Compare
The main differences between chia seeds and flank steak
- Chia seeds are richer in fiber, manganese, copper, phosphorus, iron, magnesium, calcium, selenium, and vitamin B1, yet flank steak is richer in vitamin B12.
- Daily need coverage for fiber for chia seeds is 138% higher.
- Chia seeds contain 303 times more manganese than flank steak. Chia seeds contain 2.723mg of manganese, while flank steak contains 0.009mg.
- Flank steak has a lower glycemic index than chia seeds.
Food types used in this article are Seeds, chia seeds, dried and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.
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.
| Contains more MagnesiumMagnesium | +1356.5% |
| Contains more CalciumCalcium | +3055% |
| Contains more PotassiumPotassium | +20.1% |
| Contains more IronIron | +343.7% |
| Contains more CopperCopper | +1026.8% |
| Contains more PhosphorusPhosphorus | +309.5% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +30155.6% |
| Contains more SeleniumSelenium | +87.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +31.6% |
| Contains more Vitamin B1Vitamin B1 | +726.7% |
| Contains more Vitamin B2Vitamin B2 | +27.8% |
| Contains more Vitamin B3Vitamin B3 | +19.9% |
| Contains more FolateFolate | +444.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more FatsFats | +273.5% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +-8100% |
| Contains more ProteinProtein | +67.2% |
| Contains more WaterWater | +1006.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.33 g
Monounsaturated fat:
Mono. Fat
2.309 g
Polyunsaturated fat:
Poly. Fat
23.665 g
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains more Poly. FatPolyunsaturated fat | +7249.4% |
| Contains more Mono. FatMonounsaturated fat | +43.7% |
~equal in
Saturated fat
~3.395g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Rich in minerals |
|
||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 23.665g | 0.322g | 156% |
| Fiber | 34.4g | 0g | 138% |
| Manganese | 2.723mg | 0.009mg | 118% |
| Copper | 0.924mg | 0.082mg | 94% |
| Phosphorus | 860mg | 210mg | 93% |
| Iron | 7.72mg | 1.74mg | 75% |
| Magnesium | 335mg | 23mg | 74% |
| Vitamin B12 | 0µg | 1.63µg | 68% |
| Calcium | 631mg | 20mg | 61% |
| Selenium | 55.2µg | 29.4µg | 47% |
| Vitamin B6 | 0.579mg | 45% | |
| Vitamin B1 | 0.62mg | 0.075mg | 45% |
| Fats | 30.74g | 8.23g | 35% |
| Cholesterol | 0mg | 79mg | 26% |
| Protein | 16.54g | 27.66g | 22% |
| Choline | 105.4mg | 19% | |
| Calories | 486kcal | 192kcal | 15% |
| Carbs | 42.12g | 0g | 14% |
| Vitamin B5 | 0.545mg | 11% | |
| Folate | 49µg | 9µg | 10% |
| Vitamin B3 | 8.83mg | 7.363mg | 9% |
| Vitamin B2 | 0.17mg | 0.133mg | 3% |
| Zinc | 4.58mg | 4.9mg | 3% |
| Monounsaturated fat | 2.309g | 3.317g | 3% |
| Sodium | 16mg | 56mg | 2% |
| Potassium | 407mg | 339mg | 2% |
| Vitamin C | 1.6mg | 0mg | 2% |
| Vitamin E | 0.5mg | 0.38mg | 1% |
| Vitamin K | 1.4µg | 1% | |
| Net carbs | 7.72g | 0g | N/A |
| Trans fat | 0.14g | N/A | |
| Saturated fat | 3.33g | 3.395g | 0% |
| Tryptophan | 0.436mg | 0.182mg | 0% |
| Threonine | 0.709mg | 1.105mg | 0% |
| Isoleucine | 0.801mg | 1.259mg | 0% |
| Leucine | 1.371mg | 2.201mg | 0% |
| Lysine | 0.97mg | 2.338mg | 0% |
| Methionine | 0.588mg | 0.72mg | 0% |
| Phenylalanine | 1.016mg | 1.093mg | 0% |
| Valine | 0.95mg | 1.372mg | 0% |
| Histidine | 0.531mg | 0.883mg | 0% |
| Omega-3 - ALA | 17.83g | N/A | |
| Omega-6 - Linoleic acid | 5.835g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
49%
Minerals Daily Need Coverage Score
221%
54%
Comparison summary
Which food is lower in glycemic index?
Flank steak is lower in glycemic index (difference - 15)
Which food is lower in Cholesterol?
Chia seeds is lower in Cholesterol (difference - 79mg)
Which food is lower in Sugar?
Chia seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Chia seeds contains less Sodium (difference - 40mg)
Which food is lower in Saturated fat?
Chia seeds is lower in Saturated fat (difference - 0.065g)
Which food is richer in minerals?
Chia seeds is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.