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Arugula vs. Chuck steak — In-Depth Nutrition Comparison

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How are arugula and chuck steak different?

  • Arugula is higher in vitamin K, vitamin A, and folate; however, chuck steak is richer in vitamin B12, zinc, selenium, vitamin B3, and vitamin B6.
  • Daily need coverage for vitamin B12 for chuck steak is 126% higher.
  • Arugula contains 95 times more vitamin A than chuck steak. While arugula contains 2373IU of vitamin A, chuck steak contains only 25IU.
  • Arugula has less saturated fat.
  • Chuck steak has a lower glycemic index (0) than arugula (32).

Arugula, raw and Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled are the varieties used in this article.

Infographic

Arugula 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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
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 +113.6%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +13.5%
Contains less SodiumSodium -62%
Contains more ManganeseManganese +2575%
Contains more IronIron +67.8%
Contains more ZincZinc +1746.8%
Contains more PhosphorusPhosphorus +271.2%
Contains more SeleniumSelenium +9066.7%
~equal in Copper ~0.077mg

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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +1600%
Contains more Vitamin EVitamin E +330%
Contains more Vitamin KVitamin K +6687.5%
Contains more FolateFolate +1516.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +122.1%
Contains more Vitamin B3Vitamin B3 +1428.9%
Contains more Vitamin B5Vitamin B5 +72.1%
Contains more Vitamin B6Vitamin B6 +411%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +416.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 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 WaterWater +66.1%
Contains more OtherOther +775%
Contains more ProteinProtein +868.2%
Contains more FatsFats +2875.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 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 -99%
Contains more Mono. FatMonounsaturated fat +19200%
Contains more Poly. FatPolyunsaturated fat +153.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arugula Chuck steak
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Arugula Chuck steak DV% diff.
Vitamin B12 0µg 3.03µg 126%
Vitamin K 108.6µg 1.6µg 89%
Zinc 0.47mg 8.68mg 75%
Selenium 0.3µg 27.5µg 49%
Protein 2.58g 24.98g 45%
Saturated fat 0.086g 8.66g 39%
Fats 0.66g 19.64g 29%
Cholesterol 0mg 87mg 29%
Vitamin B3 0.305mg 4.663mg 27%
Monounsaturated fat 0.049g 9.457g 24%
Folate 97µg 6µg 23%
Vitamin B6 0.073mg 0.373mg 23%
Phosphorus 52mg 193mg 20%
Vitamin C 15mg 0mg 17%
Calcium 160mg 16mg 14%
Manganese 0.321mg 0.012mg 13%
Calories 25kcal 277kcal 13%
Choline 15.3mg 79mg 12%
Vitamin A 119µg 7µg 12%
Iron 1.46mg 2.45mg 12%
Vitamin B2 0.086mg 0.191mg 8%
Magnesium 47mg 22mg 6%
Fiber 1.6g 0g 6%
Vitamin B5 0.437mg 0.752mg 6%
Polyunsaturated fat 0.319g 0.81g 3%
Sodium 27mg 71mg 2%
Vitamin E 0.43mg 0.1mg 2%
Vitamin B1 0.044mg 0.066mg 2%
Vitamin D 0IU 5IU 1%
Carbs 3.65g 0g 1%
Potassium 369mg 325mg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 2.05g 0g N/A
Sugar 2.05g 0g N/A
Copper 0.076mg 0.077mg 0%
Trans fat 0g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Chuck steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
41%
Arugula
55%
Chuck steak
Minerals Daily Need Coverage Score
28%
Arugula
65%
Chuck steak

Comparison summary

Which food is lower in Sugar?
Chuck steak
Chuck steak is lower in Sugar (difference - 2.05g)
Which food is lower in glycemic index?
Chuck steak
Chuck steak is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Arugula
Arugula is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 44mg)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 8.574g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $1.6)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.