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  6. Steak vs. Chia seeds

Steak vs. Chia seeds — In-Depth Nutrition Comparison

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Summary of differences between steak and chia seeds

  • Steak has more vitamin B12; however, chia seeds are higher in fiber, phosphorus, copper, magnesium, iron, calcium, vitamin B1, and selenium.
  • Chia seeds cover your daily need for fiber, 138% more than steak.
  • Chia seeds have less cholesterol.
  • The glycemic index of chia seeds 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 Seeds, chia seeds, dried.

Infographic

Steak vs Chia seeds 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
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%
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%
Contains more ZincZinc +38.4%
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 SeleniumSelenium +73.6%

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
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%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +77.1%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +737.8%
Contains more Vitamin B3Vitamin B3 +71.5%
Contains more FolateFolate +716.7%
~equal in Vitamin B5 ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

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

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains more Mono. FatMonounsaturated fat +297.2%
Contains less Sat. FatSaturated fat -60.6%
Contains more Poly. FatPolyunsaturated fat +2541.2%

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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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/nutrients
  2. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.