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  6. Beefsteak raw vs. Chard raw

Beefsteak raw vs. Chard raw — In-Depth Nutrition Comparison

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Differences between beefsteak raw and chard raw

  • Beefsteak raw has more vitamin B12, selenium, zinc, vitamin B6, vitamin B3, and phosphorus, while chard raw has more vitamin K, vitamin A, and vitamin C.
  • Chard raw's daily need coverage for vitamin K is 690% higher.
  • The amount of cholesterol in chard raw is lower.
  • Beefsteak raw has a lower glycemic index. The glycemic index of beefsteak raw is 0, while the glycemic index of chard raw is 32.

The food types used in this comparison are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Chard, swiss, raw.

Infographic

Beefsteak raw vs Chard raw 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more ZincZinc +1372.2%
Contains more PhosphorusPhosphorus +378.3%
Contains less SodiumSodium -74.2%
Contains more SeleniumSelenium +3000%
Contains more MagnesiumMagnesium +224%
Contains more CalciumCalcium +920%
Contains more CopperCopper +126.6%
~equal in Potassium ~379mg
~equal in Iron ~1.8mg

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B2Vitamin B2 +102.2%
Contains more Vitamin B3Vitamin B3 +1162%
Contains more Vitamin B6Vitamin B6 +448.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15200%
Contains more Vitamin KVitamin K +55233.3%
Contains more FolateFolate +366.7%

All nutrients comparison - raw data values

Nutrient Beefsteak raw Chard raw DV% diff.
Vitamin K 1.5µg 830µg 690%
Vitamin B12 2.69µg 0µg 112%
Selenium 27.9µg 0.9µg 49%
Zinc 5.3mg 0.36mg 45%
Protein 21.38g 1.8g 39%
Vitamin B6 0.543mg 0.099mg 34%
Vitamin A 2µg 306µg 34%
Vitamin C 0mg 30mg 33%
Vitamin B3 5.048mg 0.4mg 29%
Phosphorus 220mg 46mg 25%
Cholesterol 67mg 0mg 22%
Manganese 0.366mg 16%
Vitamin E 1.89mg 13%
Magnesium 25mg 81mg 13%
Copper 0.079mg 0.179mg 11%
Saturated fat 1.875g 0.03g 8%
Fats 5.36g 0.2g 8%
Sodium 55mg 213mg 7%
Vitamin B2 0.182mg 0.09mg 7%
Monounsaturated fat 2.354g 0.04g 6%
Calories 134kcal 19kcal 6%
Fiber 0g 1.6g 6%
Calcium 5mg 51mg 5%
Choline 18mg 3%
Vitamin B1 0.075mg 0.04mg 3%
Iron 2mg 1.8mg 3%
Vitamin B5 0.172mg 3%
Folate 3µg 14µg 3%
Vitamin D 0.1µg 0µg 1%
Polyunsaturated fat 0.189g 0.07g 1%
Carbs 0g 3.74g 1%
Net carbs 0g 2.14g N/A
Vitamin D 3IU 0IU 0%
Potassium 375mg 379mg 0%
Sugar 0g 1.1g N/A
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0.017mg 0%
Threonine 1.099mg 0.083mg 0%
Isoleucine 1.09mg 0.147mg 0%
Leucine 2.011mg 0.13mg 0%
Lysine 2.247mg 0.099mg 0%
Methionine 0.621mg 0.019mg 0%
Phenylalanine 0.931mg 0.11mg 0%
Valine 1.152mg 0.11mg 0%
Histidine 0.868mg 0.036mg 0%
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +1087.8%
Contains more FatsFats +2580%
Contains more CarbsCarbs +∞%
Contains more WaterWater +27.1%
Contains more OtherOther +384.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +5785%
Contains more Poly. FatPolyunsaturated fat +170%
Contains less Sat. FatSaturated fat -98.4%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/nutrients
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.