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  6. Vegetable oil vs. Chuck steak

Vegetable oil vs. Chuck steak — In-Depth Nutrition Comparison

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A recap on differences between vegetable oil and chuck steak

  • Vegetable oil has more vitamin E; however, chuck steak is higher in vitamin B12, zinc, selenium, vitamin B3, iron, vitamin B6, and phosphorus.
  • Chuck steak covers your daily vitamin B12 needs 126% more than vegetable oil.
  • Chuck steak contains 148 times less vitamin E than vegetable oil. Vegetable oil contains 14.78mg of vitamin E, while chuck steak contains 0.1mg.
  • Chuck steak has less saturated fat.

Food varieties used in this article are Oil, corn, peanut, and olive and Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Vegetable oil vs Chuck 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 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1784.6%
Contains more CopperCopper +∞%
Contains more ZincZinc +43300%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
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 EVitamin E +14680%
Contains more Vitamin KVitamin K +1212.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +39400%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Vegetable oil Chuck steak DV% diff.
Polyunsaturated fat 33.033g 0.81g 215%
Vitamin B12 0µg 3.03µg 126%
Fats 100g 19.64g 124%
Vitamin E 14.78mg 0.1mg 98%
Monounsaturated fat 48.033g 9.457g 96%
Zinc 0.02mg 8.68mg 79%
Protein 0g 24.98g 50%
Selenium 0µg 27.5µg 50%
Calories 884kcal 277kcal 30%
Vitamin B3 0mg 4.663mg 29%
Vitamin B6 0mg 0.373mg 29%
Cholesterol 0mg 87mg 29%
Iron 0.13mg 2.45mg 29%
Phosphorus 0mg 193mg 28%
Saturated fat 14.367g 8.66g 26%
Vitamin K 21µg 1.6µg 16%
Vitamin B5 0mg 0.752mg 15%
Vitamin B2 0mg 0.191mg 15%
Choline 0.2mg 79mg 14%
Potassium 0mg 325mg 10%
Copper 0mg 0.077mg 9%
Vitamin B1 0mg 0.066mg 6%
Magnesium 0mg 22mg 5%
Sodium 0mg 71mg 3%
Calcium 0mg 16mg 2%
Folate 0µg 6µg 2%
Vitamin D 0µg 0.1µg 1%
Manganese 0mg 0.012mg 1%
Vitamin A 0µg 7µg 1%
Vitamin D 0IU 5IU 1%
Trans fat 1.287g N/A
Tryptophan 0.281mg 0%
Threonine 1.099mg 0%
Isoleucine 1.062mg 0%
Leucine 2.009mg 0%
Lysine 2.184mg 0%
Methionine 0.709mg 0%
Phenylalanine 0.951mg 0%
Valine 1.129mg 0%
Histidine 0.809mg 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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +409.2%
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 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 more Mono. FatMonounsaturated fat +407.9%
Contains more Poly. FatPolyunsaturated fat +3978.1%
Contains less Sat. FatSaturated fat -39.7%

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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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.