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  6. Chard raw vs. Beef broiled

Chard raw vs. Beef broiled — In-Depth Nutrition Comparison

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A recap on differences between chard raw and beef broiled

  • Chard raw is higher in vitamin K, vitamin A, and vitamin C, yet beef broiled is higher in vitamin B12, zinc, selenium, vitamin B3, and vitamin B6.
  • Chard raw covers your daily vitamin K needs 691% more than beef broiled.
  • The amount of saturated fat in chard raw is lower.
  • The glycemic index of beef broiled is lower.

Food varieties used in this article are Chard, swiss, raw and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled.

Infographic

Chard raw vs Beef broiled 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Contains more MagnesiumMagnesium +285.7%
Contains more CalciumCalcium +183.3%
Contains more PotassiumPotassium +19.2%
Contains more CopperCopper +110.6%
Contains more ManganeseManganese +2950%
Contains more IronIron +44.4%
Contains more ZincZinc +1652.8%
Contains more PhosphorusPhosphorus +330.4%
Contains less SodiumSodium -66.2%
Contains more SeleniumSelenium +2288.9%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
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% 1% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +10100%
Contains more Vitamin EVitamin E +1475%
Contains more Vitamin KVitamin K +69066.7%
Contains more FolateFolate +55.6%
Contains more Vitamin B1Vitamin B1 +15%
Contains more Vitamin B2Vitamin B2 +95.6%
Contains more Vitamin B3Vitamin B3 +1244.5%
Contains more Vitamin B5Vitamin B5 +282.6%
Contains more Vitamin B6Vitamin B6 +285.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +357.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Beef broiled DV% diff.
Vitamin K 830µg 1.2µg 691%
Vitamin B12 0µg 2.64µg 110%
Zinc 0.36mg 6.31mg 54%
Protein 1.8g 25.93g 48%
Selenium 0.9µg 21.5µg 37%
Vitamin A 306µg 3µg 34%
Vitamin C 30mg 0mg 33%
Vitamin B3 0.4mg 5.378mg 31%
Cholesterol 0mg 88mg 29%
Saturated fat 0.03g 5.895g 27%
Fats 0.2g 15.41g 23%
Vitamin B6 0.099mg 0.382mg 22%
Phosphorus 46mg 198mg 22%
Monounsaturated fat 0.04g 6.668g 17%
Manganese 0.366mg 0.012mg 15%
Magnesium 81mg 21mg 14%
Choline 18mg 82.4mg 12%
Vitamin E 1.89mg 0.12mg 12%
Calories 19kcal 250kcal 12%
Iron 1.8mg 2.6mg 10%
Copper 0.179mg 0.085mg 10%
Vitamin B5 0.172mg 0.658mg 10%
Vitamin B2 0.09mg 0.176mg 7%
Sodium 213mg 72mg 6%
Fiber 1.6g 0g 6%
Calcium 51mg 18mg 3%
Polyunsaturated fat 0.07g 0.484g 3%
Potassium 379mg 318mg 2%
Folate 14µg 9µg 1%
Carbs 3.74g 0g 1%
Vitamin B1 0.04mg 0.046mg 1%
Net carbs 2.14g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 1.1g 0g N/A
Trans fat 0g 0.572g N/A
Tryptophan 0.017mg 0.094mg 0%
Threonine 0.083mg 0.72mg 0%
Isoleucine 0.147mg 0.822mg 0%
Leucine 0.13mg 1.45mg 0%
Lysine 0.099mg 1.54mg 0%
Methionine 0.019mg 0.478mg 0%
Phenylalanine 0.11mg 0.725mg 0%
Valine 0.11mg 0.914mg 0%
Histidine 0.036mg 0.604mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0g 0.016g N/A
Omega-6 - Gamma-linoleic acid 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +59.8%
Contains more OtherOther +135.3%
Contains more ProteinProtein +1340.6%
Contains more FatsFats +7605%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +16570%
Contains more Poly. FatPolyunsaturated fat +591.4%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients
  2. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.