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  6. Chia seeds vs. Steak

Chia seeds vs. Steak — In-Depth Nutrition Comparison

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Summary of differences between chia seeds and steak

  • Chia seeds have more fiber, phosphorus, copper, magnesium, iron, calcium, vitamin B1, and selenium; however, steak is higher in vitamin B12.
  • Chia seeds cover your daily need for fiber, 138% more than steak.
  • Chia seeds have 53 times more calcium than steak. While chia seeds have 631mg of calcium, steak has only 12mg.
  • 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 off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Chia seeds vs 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%
Steak
Steak
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more MagnesiumMagnesium +1356.5%
Contains more CalciumCalcium +5158.3%
Contains more PotassiumPotassium +45.9%
Contains more IronIron +221.7%
Contains more CopperCopper +987.1%
Contains more PhosphorusPhosphorus +427.6%
Contains less SodiumSodium -72.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +73.6%
Contains more ZincZinc +38.4%

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%
Steak
Steak
6
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% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +737.8%
Contains more Vitamin B3Vitamin B3 +71.5%
Contains more FolateFolate +716.7%
Contains more Vitamin B2Vitamin B2 +77.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B5 ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Steak DV% diff.
Polyunsaturated fat 23.665g 0.896g 152%
Fiber 34.4g 0g 138%
Manganese 2.723mg 118%
Phosphorus 860mg 163mg 100%
Copper 0.924mg 0.085mg 93%
Vitamin B12 0µg 2.2µg 92%
Magnesium 335mg 23mg 74%
Iron 7.72mg 2.4mg 67%
Calcium 631mg 12mg 62%
Vitamin B1 0.62mg 0.074mg 46%
Selenium 55.2µg 31.8µg 43%
Vitamin B6 0.5mg 38%
Cholesterol 0mg 78mg 26%
Saturated fat 3.33g 8.443g 23%
Vitamin B3 8.83mg 5.149mg 23%
Fats 30.74g 19.02g 18%
Monounsaturated fat 2.309g 9.171g 17%
Protein 16.54g 24.85g 17%
Zinc 4.58mg 6.34mg 16%
Carbs 42.12g 0g 14%
Folate 49µg 6µg 11%
Calories 486kcal 271kcal 11%
Vitamin B2 0.17mg 0.301mg 10%
Potassium 407mg 279mg 4%
Vitamin E 0.5mg 3%
Sodium 16mg 58mg 2%
Vitamin C 1.6mg 0mg 2%
Vitamin D 0.1µg 1%
Vitamin A 7µg 1%
Vitamin K 1.6µg 1%
Vitamin D 6IU 1%
Net carbs 7.72g 0g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.278mg 0%
Threonine 0.709mg 1.171mg 0%
Isoleucine 0.801mg 1.157mg 0%
Leucine 1.371mg 2.142mg 0%
Lysine 0.97mg 2.38mg 0%
Methionine 0.588mg 0.672mg 0%
Phenylalanine 1.016mg 0.997mg 0%
Valine 0.95mg 1.242mg 0%
Histidine 0.531mg 0.931mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 17.83g N/A
Omega-3 - DPA 0.013g 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
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more FatsFats +61.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +788.9%
Contains more ProteinProtein +50.2%
Contains more WaterWater +858.4%

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
Steak
Steak
1
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -60.6%
Contains more Poly. FatPolyunsaturated fat +2541.2%
Contains more Mono. FatMonounsaturated fat +297.2%

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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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.