Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Chia seeds
  5. Compare
  6. Chia seeds vs. Rib eye steak

Chia seeds vs. Rib eye steak — In-Depth Nutrition Comparison

Compare

Summary of differences between chia seeds and rib eye steak

  • Chia seeds have more fiber, manganese, phosphorus, copper, magnesium, iron, calcium, selenium, and vitamin B1; however, rib eye steak is higher in vitamin B12.
  • Chia seeds cover your daily need for fiber, 138% more than rib eye steak.
  • Chia seeds have 57 times more calcium than rib eye steak. While chia seeds have 631mg of calcium, rib eye steak has only 11mg.
  • The glycemic index of chia seeds is higher.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Chia seeds vs Rib eye steak 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% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +1422.7%
Contains more CalciumCalcium +5636.4%
Contains more PotassiumPotassium +56.5%
Contains more IronIron +244.6%
Contains more CopperCopper +1055%
Contains more PhosphorusPhosphorus +465.8%
Contains less SodiumSodium -70.4%
Contains more ManganeseManganese +3303.8%
Contains more SeleniumSelenium +85.9%
Contains more ZincZinc +29%

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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +773.2%
Contains more Vitamin B3Vitamin B3 +79.9%
Contains more FolateFolate +716.7%
Contains more Vitamin B2Vitamin B2 +68.8%
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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more FatsFats +40.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +47900%
Contains more ProteinProtein +43.2%
Contains more WaterWater +839.5%

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% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -65.6%
Contains more Poly. FatPolyunsaturated fat +2204.3%
Contains more Mono. FatMonounsaturated fat +355.6%

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 Rib eye 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 Rib eye steak DV% diff.
Polyunsaturated fat 23.665g 1.027g 151%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.08mg 115%
Phosphorus 860mg 152mg 101%
Copper 0.924mg 0.08mg 94%
Vitamin B12 0µg 2.1µg 88%
Magnesium 335mg 22mg 75%
Iron 7.72mg 2.24mg 69%
Calcium 631mg 11mg 62%
Vitamin B1 0.62mg 0.071mg 46%
Selenium 55.2µg 29.7µg 46%
Vitamin B6 0.477mg 37%
Saturated fat 3.33g 9.684g 29%
Cholesterol 0mg 80mg 27%
Vitamin B3 8.83mg 4.908mg 25%
Monounsaturated fat 2.309g 10.519g 21%
Carbs 42.12g 0g 14%
Protein 16.54g 23.69g 14%
Fats 30.74g 21.81g 14%
Zinc 4.58mg 5.91mg 12%
Folate 49µg 6µg 11%
Vitamin B5 0.536mg 11%
Calories 486kcal 291kcal 10%
Choline 48.8mg 9%
Vitamin B2 0.17mg 0.287mg 9%
Potassium 407mg 260mg 4%
Vitamin E 0.5mg 0.1mg 3%
Sodium 16mg 54mg 2%
Vitamin C 1.6mg 0mg 2%
Vitamin D 0.2µg 1%
Vitamin A 8µg 1%
Vitamin K 1.6µg 1%
Vitamin D 7IU 1%
Net carbs 7.72g 0g N/A
Trans fat 0.14g 1.478g N/A
Tryptophan 0.436mg 0.265mg 0%
Threonine 0.709mg 1.116mg 0%
Isoleucine 0.801mg 1.103mg 0%
Leucine 1.371mg 2.041mg 0%
Lysine 0.97mg 2.269mg 0%
Methionine 0.588mg 0.641mg 0%
Phenylalanine 1.016mg 0.95mg 0%
Valine 0.95mg 1.184mg 0%
Histidine 0.531mg 0.888mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 17.83g 0.038g N/A
Omega-3 - DPA 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.835g 0.7g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Rib eye steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Chia seeds
Chia seeds vs Safflower
Safflower
Chia seeds
Chia seeds vs Sesame
Sesame
Chia seeds
Chia seeds vs Sunflower seeds
Sunflower seeds
Rib eye steak
Rib eye steak vs Steak
Steak
Rib eye steak
Rib eye steak vs Beefsteak raw
Beefsteak raw
Rib eye steak
Rib eye steak vs Beef broiled
Beef broiled

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
48%
Rib eye steak
Minerals Daily Need Coverage Score
221%
Chia seeds
56%
Rib eye steak

Comparison summary

Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 15)
Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 80mg)
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 - 38mg)
Which food is lower in Saturated fat?
Chia seeds
Chia seeds is lower in Saturated fat (difference - 6.354g)
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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.