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  6. Chard raw vs. Rib eye steak

Chard raw vs. Rib eye steak — In-Depth Nutrition Comparison

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The main differences between chard raw and rib eye steak

  • Chard raw is richer in vitamin K, vitamin A, and vitamin C, yet rib eye steak is richer in vitamin B12, selenium, zinc, vitamin B6, and vitamin B3.
  • Daily need coverage for vitamin K for chard raw is 690% higher.
  • Chard raw contains less saturated fat.
  • Rib eye steak has a lower glycemic index than chard raw.

Food types used in this article are Chard, swiss, raw and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Chard raw vs Rib eye steak infographic
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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% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +268.2%
Contains more CalciumCalcium +363.6%
Contains more PotassiumPotassium +45.8%
Contains more CopperCopper +123.8%
Contains more ManganeseManganese +357.5%
Contains more IronIron +24.4%
Contains more ZincZinc +1541.7%
Contains more PhosphorusPhosphorus +230.4%
Contains less SodiumSodium -74.6%
Contains more SeleniumSelenium +3200%

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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3725%
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 +77.5%
Contains more Vitamin B2Vitamin B2 +218.9%
Contains more Vitamin B3Vitamin B3 +1127%
Contains more Vitamin B5Vitamin B5 +211.6%
Contains more Vitamin B6Vitamin B6 +381.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +171.1%

All nutrients comparison - raw data values

Nutrient Chard raw Rib eye steak DV% diff.
Vitamin K 830µg 1.6µg 690%
Vitamin B12 0µg 2.1µg 88%
Selenium 0.9µg 29.7µg 52%
Zinc 0.36mg 5.91mg 50%
Saturated fat 0.03g 9.684g 44%
Protein 1.8g 23.69g 44%
Fats 0.2g 21.81g 33%
Vitamin C 30mg 0mg 33%
Vitamin A 306µg 8µg 33%
Vitamin B6 0.099mg 0.477mg 29%
Vitamin B3 0.4mg 4.908mg 28%
Cholesterol 0mg 80mg 27%
Monounsaturated fat 0.04g 10.519g 26%
Vitamin B2 0.09mg 0.287mg 15%
Phosphorus 46mg 152mg 15%
Calories 19kcal 291kcal 14%
Magnesium 81mg 22mg 14%
Manganese 0.366mg 0.08mg 12%
Vitamin E 1.89mg 0.1mg 12%
Copper 0.179mg 0.08mg 11%
Vitamin B5 0.172mg 0.536mg 7%
Sodium 213mg 54mg 7%
Fiber 1.6g 0g 6%
Iron 1.8mg 2.24mg 6%
Choline 18mg 48.8mg 6%
Polyunsaturated fat 0.07g 1.027g 6%
Potassium 379mg 260mg 4%
Calcium 51mg 11mg 4%
Vitamin B1 0.04mg 0.071mg 3%
Folate 14µg 6µg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 7IU 1%
Carbs 3.74g 0g 1%
Net carbs 2.14g 0g N/A
Sugar 1.1g 0g N/A
Trans fat 0g 1.478g N/A
Tryptophan 0.017mg 0.265mg 0%
Threonine 0.083mg 1.116mg 0%
Isoleucine 0.147mg 1.103mg 0%
Leucine 0.13mg 2.041mg 0%
Lysine 0.099mg 2.269mg 0%
Methionine 0.019mg 0.641mg 0%
Phenylalanine 0.11mg 0.95mg 0%
Valine 0.11mg 1.184mg 0%
Histidine 0.036mg 0.888mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g 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% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +70%
Contains more OtherOther +15900%
Contains more ProteinProtein +1216.1%
Contains more FatsFats +10805%

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% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +26197.5%
Contains more Poly. FatPolyunsaturated fat +1367.1%

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.