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  6. Chard raw vs. Ground beef

Chard raw vs. Ground beef — In-Depth Nutrition Comparison

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Important differences between chard raw and ground beef

  • Chard raw has more vitamin K, vitamin A, and vitamin C; however, ground beef has more vitamin B12, zinc, selenium, vitamin B3, and phosphorus.
  • Chard raw's daily need coverage for vitamin K is 689% more.
  • Chard raw is lower in saturated fat.
  • Chard raw has a higher glycemic index than ground beef.

The food varieties used in the comparison are Chard, swiss, raw and Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked.

Infographic

Chard raw vs Ground beef 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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
Contains more MagnesiumMagnesium +376.5%
Contains more CalciumCalcium +54.5%
Contains more PotassiumPotassium +57.3%
Contains more CopperCopper +126.6%
Contains more ManganeseManganese +3966.7%
Contains more IronIron +26.1%
Contains more ZincZinc +1522.2%
Contains more PhosphorusPhosphorus +260.9%
Contains less SodiumSodium -65.7%
Contains more SeleniumSelenium +2022.2%

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% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +10100%
Contains more Vitamin EVitamin E +1475%
Contains more Vitamin KVitamin K +28520.7%
Contains more FolateFolate +100%
Contains more Vitamin B1Vitamin B1 +27.5%
Contains more Vitamin B2Vitamin B2 +90%
Contains more Vitamin B3Vitamin B3 +906.5%
Contains more Vitamin B5Vitamin B5 +197.7%
Contains more Vitamin B6Vitamin B6 +214.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +306.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Ground beef DV% diff.
Vitamin K 830µg 2.9µg 689%
Vitamin B12 0µg 2.49µg 104%
Zinc 0.36mg 5.84mg 50%
Protein 1.8g 23.87g 44%
Vitamin A 306µg 3µg 34%
Selenium 0.9µg 19.1µg 33%
Vitamin C 30mg 0mg 33%
Cholesterol 0mg 88mg 29%
Saturated fat 0.03g 6.073g 27%
Fats 0.2g 15.37g 23%
Vitamin B3 0.4mg 4.026mg 23%
Monounsaturated fat 0.04g 7.322g 18%
Phosphorus 46mg 166mg 17%
Manganese 0.366mg 0.009mg 16%
Vitamin B6 0.099mg 0.311mg 16%
Magnesium 81mg 17mg 15%
Vitamin E 1.89mg 0.12mg 12%
Calories 19kcal 241kcal 11%
Copper 0.179mg 0.079mg 11%
Choline 18mg 73.2mg 10%
Vitamin B5 0.172mg 0.512mg 7%
Sodium 213mg 73mg 6%
Fiber 1.6g 0g 6%
Iron 1.8mg 2.27mg 6%
Vitamin B2 0.09mg 0.171mg 6%
Potassium 379mg 241mg 4%
Folate 14µg 7µg 2%
Calcium 51mg 33mg 2%
Polyunsaturated fat 0.07g 0.408g 2%
Vitamin B1 0.04mg 0.051mg 1%
Carbs 3.74g 0g 1%
Net carbs 2.14g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 1.1g 0g N/A
Trans fat 0g 1.173g N/A
Tryptophan 0.017mg 0.121mg 0%
Threonine 0.083mg 0.923mg 0%
Isoleucine 0.147mg 1.055mg 0%
Leucine 0.13mg 1.861mg 0%
Lysine 0.099mg 1.976mg 0%
Methionine 0.019mg 0.614mg 0%
Phenylalanine 0.11mg 0.931mg 0%
Valine 0.11mg 1.172mg 0%
Histidine 0.036mg 0.775mg 0%
Omega-6 - Gamma-linoleic acid 0.008g 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
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +58.7%
Contains more ProteinProtein +1226.1%
Contains more FatsFats +7585%
Contains more OtherOther +49.4%

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
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +18205%
Contains more Poly. FatPolyunsaturated fat +482.9%

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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.