Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Chard raw
  5. Compare
  6. Chard raw vs. Beefsteak raw

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

Compare

Differences between Chard raw and Beefsteak raw

  • Chard raw has more Vitamin K, Vitamin A RAE, and Vitamin C, while Beefsteak raw has more Vitamin B12, Selenium, Zinc, Vitamin B6, Vitamin B3, and Phosphorus.
  • Chard raw's daily need coverage for Vitamin K is 690% higher.

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

Infographic

Chard raw vs Beefsteak raw 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.
Chard raw
Chard raw
5
:
5
Beefsteak raw
Beefsteak raw
Contains more Calcium +920%
Contains more Magnesium +224%
Contains more Copper +126.6%
Contains more Iron +11.1%
Contains more Phosphorus +378.3%
Contains less Sodium -74.2%
Contains more Zinc +1372.2%
Contains more Selenium +3000%
Equal in Potassium - 375
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Beefsteak raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 75% 18% 95% 34% 8% 145% 27% 0% 153%
Contains more Calcium +920%
Contains more Magnesium +224%
Contains more Copper +126.6%
Contains more Iron +11.1%
Contains more Phosphorus +378.3%
Contains less Sodium -74.2%
Contains more Zinc +1372.2%
Contains more Selenium +3000%
Equal in Potassium - 375

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.
Chard raw
Chard raw
6
:
6
Beefsteak raw
Beefsteak raw
Contains more Vitamin A +101833.3%
Contains more Vitamin C +∞%
Contains more Folate +366.7%
Contains more Vitamin K +55233.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +87.5%
Contains more Vitamin B2 +102.2%
Contains more Vitamin B3 +1162%
Contains more Vitamin B6 +448.5%
Contains more Vitamin B12 +∞%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Beefsteak raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 3% 0% 19% 42% 95% 0% 126% 3% 337% 4%
Contains more Vitamin A +101833.3%
Contains more Vitamin C +∞%
Contains more Folate +366.7%
Contains more Vitamin K +55233.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +87.5%
Contains more Vitamin B2 +102.2%
Contains more Vitamin B3 +1162%
Contains more Vitamin B6 +448.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
3
:
2
Beefsteak raw
Beefsteak raw
Contains more Carbs +∞%
Contains more Water +27.1%
Contains more Other +384.8%
Contains more Protein +1087.8%
Contains more Fats +2580%
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Beefsteak raw
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more Carbs +∞%
Contains more Water +27.1%
Contains more Other +384.8%
Contains more Protein +1087.8%
Contains more Fats +2580%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Beefsteak raw
Beefsteak raw
Contains less Saturated Fat -98.4%
Contains more Monounsaturated Fat +5785%
Contains more Polyunsaturated fat +170%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Beefsteak raw
42% 53% 4%
Saturated Fat: 1.875 g
Monounsaturated Fat: 2.354 g
Polyunsaturated fat: 0.189 g
Contains less Saturated Fat -98.4%
Contains more Monounsaturated Fat +5785%
Contains more Polyunsaturated fat +170%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard raw Beefsteak raw Opinion
Net carbs 2.14g 0g Chard raw
Protein 1.8g 21.38g Beefsteak raw
Fats 0.2g 5.36g Beefsteak raw
Carbs 3.74g 0g Chard raw
Calories 19kcal 134kcal Beefsteak raw
Sugar 1.1g 0g Beefsteak raw
Fiber 1.6g 0g Chard raw
Calcium 51mg 5mg Chard raw
Iron 1.8mg 2mg Beefsteak raw
Magnesium 81mg 25mg Chard raw
Phosphorus 46mg 220mg Beefsteak raw
Potassium 379mg 375mg Chard raw
Sodium 213mg 55mg Beefsteak raw
Zinc 0.36mg 5.3mg Beefsteak raw
Copper 0.179mg 0.079mg Chard raw
Manganese 0.366mg Chard raw
Selenium 0.9µg 27.9µg Beefsteak raw
Vitamin A 6116IU 6IU Chard raw
Vitamin A RAE 306µg 2µg Chard raw
Vitamin E 1.89mg Chard raw
Vitamin D 0IU 3IU Beefsteak raw
Vitamin D 0µg 0.1µg Beefsteak raw
Vitamin C 30mg 0mg Chard raw
Vitamin B1 0.04mg 0.075mg Beefsteak raw
Vitamin B2 0.09mg 0.182mg Beefsteak raw
Vitamin B3 0.4mg 5.048mg Beefsteak raw
Vitamin B5 0.172mg Chard raw
Vitamin B6 0.099mg 0.543mg Beefsteak raw
Folate 14µg 3µg Chard raw
Vitamin B12 0µg 2.69µg Beefsteak raw
Vitamin K 830µg 1.5µg Chard raw
Tryptophan 0.017mg 0.262mg Beefsteak raw
Threonine 0.083mg 1.099mg Beefsteak raw
Isoleucine 0.147mg 1.09mg Beefsteak raw
Leucine 0.13mg 2.011mg Beefsteak raw
Lysine 0.099mg 2.247mg Beefsteak raw
Methionine 0.019mg 0.621mg Beefsteak raw
Phenylalanine 0.11mg 0.931mg Beefsteak raw
Valine 0.11mg 1.152mg Beefsteak raw
Histidine 0.036mg 0.868mg Beefsteak raw
Cholesterol 0mg 67mg Chard raw
Trans Fat 0g 0.253g Chard raw
Saturated Fat 0.03g 1.875g Chard raw
Omega-3 - DPA 0g 0.008g Beefsteak raw
Monounsaturated Fat 0.04g 2.354g Beefsteak raw
Polyunsaturated fat 0.07g 0.189g Beefsteak raw
Omega-6 - Linoleic acid 0.142g Beefsteak raw
Omega-6 - Gamma-linoleic acid 0.007g Beefsteak raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Beefsteak raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
222%
Chard raw
52%
Beefsteak raw
Minerals Daily Need Coverage Score
34%
Chard raw
55%
Beefsteak raw

Comparison summary

Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 1.845g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $2)
Which food is lower in Sugar?
Beefsteak raw
Beefsteak raw is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Beefsteak raw
Beefsteak raw contains less Sodium (difference - 158mg)
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 32)
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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients
  2. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.