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  6. Chard raw vs. Flank steak

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

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A recap on differences between chard raw and flank steak

  • Chard raw is higher in vitamin K, vitamin A, and vitamin C, yet flank steak is higher in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, and phosphorus.
  • Chard raw covers your daily vitamin K needs 691% more than flank steak.
  • The glycemic index of flank steak is lower.

Food varieties used in this article are Chard, swiss, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Chard raw vs Flank 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% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more MagnesiumMagnesium +252.2%
Contains more CalciumCalcium +155%
Contains more PotassiumPotassium +11.8%
Contains more CopperCopper +118.3%
Contains more ManganeseManganese +3966.7%
Contains more ZincZinc +1261.1%
Contains more PhosphorusPhosphorus +356.5%
Contains less SodiumSodium -73.7%
Contains more SeleniumSelenium +3166.7%
~equal in Iron ~1.74mg

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% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +397.4%
Contains more Vitamin KVitamin K +59185.7%
Contains more FolateFolate +55.6%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B2Vitamin B2 +47.8%
Contains more Vitamin B3Vitamin B3 +1740.8%
Contains more Vitamin B5Vitamin B5 +216.9%
Contains more Vitamin B6Vitamin B6 +484.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +485.6%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Chard raw Flank steak DV% diff.
Vitamin K 830µg 1.4µg 691%
Vitamin B12 0µg 1.63µg 68%
Selenium 0.9µg 29.4µg 52%
Protein 1.8g 27.66g 52%
Vitamin B3 0.4mg 7.363mg 44%
Zinc 0.36mg 4.9mg 41%
Vitamin B6 0.099mg 0.579mg 37%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 0mg 33%
Cholesterol 0mg 79mg 26%
Phosphorus 46mg 210mg 23%
Choline 18mg 105.4mg 16%
Manganese 0.366mg 0.009mg 16%
Saturated fat 0.03g 3.395g 15%
Magnesium 81mg 23mg 14%
Fats 0.2g 8.23g 12%
Copper 0.179mg 0.082mg 11%
Vitamin E 1.89mg 0.38mg 10%
Calories 19kcal 192kcal 9%
Monounsaturated fat 0.04g 3.317g 8%
Sodium 213mg 56mg 7%
Vitamin B5 0.172mg 0.545mg 7%
Fiber 1.6g 0g 6%
Vitamin B1 0.04mg 0.075mg 3%
Vitamin B2 0.09mg 0.133mg 3%
Calcium 51mg 20mg 3%
Polyunsaturated fat 0.07g 0.322g 2%
Iron 1.8mg 1.74mg 1%
Potassium 379mg 339mg 1%
Folate 14µg 9µg 1%
Carbs 3.74g 0g 1%
Net carbs 2.14g 0g N/A
Sugar 1.1g 0g N/A
Tryptophan 0.017mg 0.182mg 0%
Threonine 0.083mg 1.105mg 0%
Isoleucine 0.147mg 1.259mg 0%
Leucine 0.13mg 2.201mg 0%
Lysine 0.099mg 2.338mg 0%
Methionine 0.019mg 0.72mg 0%
Phenylalanine 0.11mg 1.093mg 0%
Valine 0.11mg 1.372mg 0%
Histidine 0.036mg 0.883mg 0%

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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +44.4%
Contains more OtherOther +-2766.7%
Contains more ProteinProtein +1436.7%
Contains more FatsFats +4015%

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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +8192.5%
Contains more Poly. FatPolyunsaturated fat +360%

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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.