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  6. Semolina vs. Chuck steak

Semolina vs. Chuck steak — In-Depth Nutrition Comparison

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What are the main differences between semolina and chuck steak?

  • Semolina is richer in manganese, copper, and vitamin B1, yet chuck steak is richer in vitamin B12, zinc, iron, selenium, and vitamin B2.
  • Chuck steak's daily need coverage for vitamin B12 is 126% higher.
  • Semolina has 86 times more manganese than chuck steak. Semolina has 1.035mg of manganese, while chuck steak has 0.012mg.
  • Semolina contains less saturated fat.
  • Chuck steak has a lower glycemic index than semolina.

We used Rice, white, long-grain, parboiled, unenriched, dry and Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled types in this comparison.

Infographic

Semolina 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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
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 +22.7%
Contains more CalciumCalcium +343.8%
Contains more CopperCopper +268.8%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +8525%
Contains more PotassiumPotassium +86.8%
Contains more IronIron +231.1%
Contains more ZincZinc +751%
Contains more PhosphorusPhosphorus +26.1%
Contains more SeleniumSelenium +38.2%

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 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 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 B1Vitamin B1 +239.4%
Contains more Vitamin B6Vitamin B6 +21.2%
Contains more FolateFolate +33.3%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +282%
Contains more Vitamin B5Vitamin B5 +11.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1500%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~4.663mg

All nutrients comparison - raw data values

Nutrient Semolina Chuck steak DV% diff.
Vitamin B12 0µg 3.03µg 126%
Zinc 1.02mg 8.68mg 70%
Manganese 1.035mg 0.012mg 44%
Saturated fat 0.294g 8.66g 38%
Protein 7.51g 24.98g 35%
Fats 1.03g 19.64g 29%
Cholesterol 0mg 87mg 29%
Starch 68.29g 28%
Carbs 80.89g 0g 27%
Monounsaturated fat 0.258g 9.457g 23%
Copper 0.284mg 0.077mg 23%
Iron 0.74mg 2.45mg 21%
Selenium 19.9µg 27.5µg 14%
Choline 79mg 14%
Vitamin B1 0.224mg 0.066mg 13%
Vitamin B2 0.05mg 0.191mg 11%
Fiber 1.8g 0g 7%
Phosphorus 153mg 193mg 6%
Vitamin B6 0.452mg 0.373mg 6%
Calcium 71mg 16mg 6%
Calories 374kcal 277kcal 5%
Potassium 174mg 325mg 4%
Sodium 2mg 71mg 3%
Polyunsaturated fat 0.322g 0.81g 3%
Vitamin B5 0.672mg 0.752mg 2%
Vitamin B3 5.048mg 4.663mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin A 7µg 1%
Vitamin K 0.1µg 1.6µg 1%
Folate 8µg 6µg 1%
Magnesium 27mg 22mg 1%
Vitamin D 0IU 5IU 1%
Net carbs 79.09g 0g N/A
Sugar 0.33g 0g N/A
Vitamin E 0.03mg 0.1mg 0%
Trans fat 1.287g N/A
Tryptophan 0.103mg 0.281mg 0%
Threonine 0.271mg 1.099mg 0%
Isoleucine 0.339mg 1.062mg 0%
Leucine 0.656mg 2.009mg 0%
Lysine 0.215mg 2.184mg 0%
Methionine 0.183mg 0.709mg 0%
Phenylalanine 0.398mg 0.951mg 0%
Valine 0.47mg 1.129mg 0%
Histidine 0.185mg 0.809mg 0%
Fructose 0.02g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 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 CarbsCarbs +∞%
Contains more OtherOther +343.8%
Contains more ProteinProtein +232.6%
Contains more FatsFats +1806.8%
Contains more WaterWater +460%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 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 -96.6%
Contains more Mono. FatMonounsaturated fat +3565.5%
Contains more Poly. FatPolyunsaturated fat +151.6%

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.