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  6. Steak vs. Chickpea raw

Steak vs. Chickpea raw — In-Depth Nutrition Comparison

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Summary of differences between steak and chickpea raw

  • Steak has more vitamin B12, selenium, and zinc; however, chickpea raw is higher in folate, copper, fiber, vitamin B1, and iron.
  • Chickpea raw covers your daily need for folate, 138% more than steak.
  • Chickpea raw has less cholesterol.
  • The glycemic index of chickpea raw is higher.

These are the specific foods used in this comparison Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.

Infographic

Steak vs Chickpea raw 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.
Steak
Steak
2
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Contains more ZincZinc +129.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +243.5%
Contains more CalciumCalcium +375%
Contains more PotassiumPotassium +157.3%
Contains more IronIron +79.6%
Contains more CopperCopper +671.8%
Contains more PhosphorusPhosphorus +54.6%
Contains less SodiumSodium -58.6%

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.
Steak
Steak
5
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%
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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +42%
Contains more Vitamin B3Vitamin B3 +234.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +544.6%
Contains more Vitamin KVitamin K +462.5%
Contains more FolateFolate +9183.3%
~equal in Vitamin B6 ~0.535mg

All nutrients comparison - raw data values

Nutrient Steak Chickpea raw DV% diff.
Manganese 21.306mg 926%
Folate 6µg 557µg 138%
Vitamin B12 2.2µg 0µg 92%
Copper 0.085mg 0.656mg 63%
Selenium 31.8µg 0µg 58%
Fiber 0g 12.2g 49%
Saturated fat 8.443g 0.603g 36%
Vitamin B1 0.074mg 0.477mg 34%
Zinc 6.34mg 2.76mg 33%
Vitamin B5 1.588mg 32%
Cholesterol 78mg 0mg 26%
Iron 2.4mg 4.31mg 24%
Vitamin B3 5.149mg 1.541mg 23%
Carbs 0g 62.95g 21%
Fats 19.02g 6.04g 20%
Monounsaturated fat 9.171g 1.377g 19%
Choline 99.3mg 18%
Magnesium 23mg 79mg 13%
Potassium 279mg 718mg 13%
Phosphorus 163mg 252mg 13%
Polyunsaturated fat 0.896g 2.731g 12%
Protein 24.85g 20.47g 9%
Vitamin B2 0.301mg 0.212mg 7%
Vitamin K 1.6µg 9µg 6%
Calories 271kcal 378kcal 5%
Calcium 12mg 57mg 5%
Vitamin E 0.82mg 5%
Vitamin C 0mg 4mg 4%
Vitamin B6 0.5mg 0.535mg 3%
Vitamin D 0.1µg 0µg 1%
Sodium 58mg 24mg 1%
Vitamin D 6IU 0IU 1%
Net carbs 0g 50.75g N/A
Sugar 0g 10.7g N/A
Vitamin A 7µg 3µg 0%
Tryptophan 0.278mg 0.2mg 0%
Threonine 1.171mg 0.766mg 0%
Isoleucine 1.157mg 0.882mg 0%
Leucine 2.142mg 1.465mg 0%
Lysine 2.38mg 1.377mg 0%
Methionine 0.672mg 0.27mg 0%
Phenylalanine 0.997mg 1.103mg 0%
Valine 1.242mg 0.865mg 0%
Histidine 0.931mg 0.566mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.013g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
3
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Contains more ProteinProtein +21.4%
Contains more FatsFats +214.9%
Contains more WaterWater +623.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +429.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Contains more Mono. FatMonounsaturated fat +566%
Contains less Sat. FatSaturated fat -92.9%
Contains more Poly. FatPolyunsaturated fat +204.8%

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/nutrients
  2. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.