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  6. Chard raw vs. Chuck steak

Chard raw vs. Chuck steak — In-Depth Nutrition Comparison

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What are the differences between chard raw and chuck steak?

  • Chard raw is higher in vitamin K, vitamin A, and vitamin C, yet chuck steak is higher in vitamin B12, zinc, selenium, vitamin B3, and vitamin B6.
  • Chard raw's daily need coverage for vitamin K is 690% more.
  • The amount of saturated fat in chard raw is lower.
  • The glycemic index of chuck steak is lower.

We used Chard, swiss, raw and Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled types in this article.

Infographic

Chard raw 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 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 16% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Contains more MagnesiumMagnesium +268.2%
Contains more CalciumCalcium +218.8%
Contains more PotassiumPotassium +16.6%
Contains more CopperCopper +132.5%
Contains more ManganeseManganese +2950%
Contains more IronIron +36.1%
Contains more ZincZinc +2311.1%
Contains more PhosphorusPhosphorus +319.6%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +2955.6%

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% 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 +4271.4%
Contains more Vitamin EVitamin E +1790%
Contains more Vitamin KVitamin K +51775%
Contains more FolateFolate +133.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +65%
Contains more Vitamin B2Vitamin B2 +112.2%
Contains more Vitamin B3Vitamin B3 +1065.8%
Contains more Vitamin B5Vitamin B5 +337.2%
Contains more Vitamin B6Vitamin B6 +276.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +338.9%

All nutrients comparison - raw data values

Nutrient Chard raw Chuck steak DV% diff.
Vitamin K 830µg 1.6µg 690%
Vitamin B12 0µg 3.03µg 126%
Zinc 0.36mg 8.68mg 76%
Selenium 0.9µg 27.5µg 48%
Protein 1.8g 24.98g 46%
Saturated fat 0.03g 8.66g 39%
Vitamin C 30mg 0mg 33%
Vitamin A 306µg 7µg 33%
Fats 0.2g 19.64g 30%
Cholesterol 0mg 87mg 29%
Vitamin B3 0.4mg 4.663mg 27%
Monounsaturated fat 0.04g 9.457g 24%
Phosphorus 46mg 193mg 21%
Vitamin B6 0.099mg 0.373mg 21%
Manganese 0.366mg 0.012mg 15%
Magnesium 81mg 22mg 14%
Calories 19kcal 277kcal 13%
Vitamin E 1.89mg 0.1mg 12%
Vitamin B5 0.172mg 0.752mg 12%
Copper 0.179mg 0.077mg 11%
Choline 18mg 79mg 11%
Vitamin B2 0.09mg 0.191mg 8%
Iron 1.8mg 2.45mg 8%
Sodium 213mg 71mg 6%
Fiber 1.6g 0g 6%
Polyunsaturated fat 0.07g 0.81g 5%
Calcium 51mg 16mg 4%
Folate 14µg 6µg 2%
Vitamin B1 0.04mg 0.066mg 2%
Potassium 379mg 325mg 2%
Carbs 3.74g 0g 1%
Vitamin D 0IU 5IU 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 2.14g 0g N/A
Sugar 1.1g 0g N/A
Trans fat 0g 1.287g N/A
Tryptophan 0.017mg 0.281mg 0%
Threonine 0.083mg 1.099mg 0%
Isoleucine 0.147mg 1.062mg 0%
Leucine 0.13mg 2.009mg 0%
Lysine 0.099mg 2.184mg 0%
Methionine 0.019mg 0.709mg 0%
Phenylalanine 0.11mg 0.951mg 0%
Valine 0.11mg 1.129mg 0%
Histidine 0.036mg 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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 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 +67.8%
Contains more OtherOther +900%
Contains more ProteinProtein +1287.8%
Contains more FatsFats +9720%

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
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 -99.7%
Contains more Mono. FatMonounsaturated fat +23542.5%
Contains more Poly. FatPolyunsaturated fat +1057.1%

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. 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.