Chard raw vs. Steak — In-Depth Nutrition Comparison
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The main differences between chard raw and steak
- Chard raw is richer in vitamin K, vitamin A, and vitamin C, yet 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.
- 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 off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.
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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.
| Contains more MagnesiumMagnesium | +252.2% |
| Contains more CalciumCalcium | +325% |
| Contains more PotassiumPotassium | +35.8% |
| Contains more CopperCopper | +110.6% |
| Contains more ManganeseManganese | +∞% |
| Contains more IronIron | +33.3% |
| Contains more ZincZinc | +1661.1% |
| Contains more PhosphorusPhosphorus | +254.3% |
| Contains less SodiumSodium | -72.8% |
| Contains more SeleniumSelenium | +3433.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +4271.4% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +51775% |
| Contains more FolateFolate | +133.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +85% |
| Contains more Vitamin B2Vitamin B2 | +234.4% |
| Contains more Vitamin B3Vitamin B3 | +1187.3% |
| Contains more Vitamin B6Vitamin B6 | +405.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 1.6µg | 690% |
| Vitamin B12 | 0µg | 2.2µg | 92% |
| Selenium | 0.9µg | 31.8µg | 56% |
| Zinc | 0.36mg | 6.34mg | 54% |
| Protein | 1.8g | 24.85g | 46% |
| Saturated fat | 0.03g | 8.443g | 38% |
| Vitamin A | 306µg | 7µg | 33% |
| Vitamin C | 30mg | 0mg | 33% |
| Vitamin B6 | 0.099mg | 0.5mg | 31% |
| Vitamin B3 | 0.4mg | 5.149mg | 30% |
| Fats | 0.2g | 19.02g | 29% |
| Cholesterol | 0mg | 78mg | 26% |
| Monounsaturated fat | 0.04g | 9.171g | 23% |
| Phosphorus | 46mg | 163mg | 17% |
| Manganese | 0.366mg | 16% | |
| Vitamin B2 | 0.09mg | 0.301mg | 16% |
| Magnesium | 81mg | 23mg | 14% |
| Vitamin E | 1.89mg | 13% | |
| Calories | 19kcal | 271kcal | 13% |
| Copper | 0.179mg | 0.085mg | 10% |
| Iron | 1.8mg | 2.4mg | 8% |
| Sodium | 213mg | 58mg | 7% |
| Polyunsaturated fat | 0.07g | 0.896g | 6% |
| Fiber | 1.6g | 0g | 6% |
| Calcium | 51mg | 12mg | 4% |
| Choline | 18mg | 3% | |
| Vitamin B1 | 0.04mg | 0.074mg | 3% |
| Vitamin B5 | 0.172mg | 3% | |
| Potassium | 379mg | 279mg | 3% |
| Folate | 14µg | 6µg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin D | 0IU | 6IU | 1% |
| Carbs | 3.74g | 0g | 1% |
| Net carbs | 2.14g | 0g | N/A |
| Sugar | 1.1g | 0g | N/A |
| Tryptophan | 0.017mg | 0.278mg | 0% |
| Threonine | 0.083mg | 1.171mg | 0% |
| Isoleucine | 0.147mg | 1.157mg | 0% |
| Leucine | 0.13mg | 2.142mg | 0% |
| Lysine | 0.099mg | 2.38mg | 0% |
| Methionine | 0.019mg | 0.672mg | 0% |
| Phenylalanine | 0.11mg | 0.997mg | 0% |
| Valine | 0.11mg | 1.242mg | 0% |
| Histidine | 0.036mg | 0.931mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - DPA | 0g | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +66.7% |
| Contains more OtherOther | +196.3% |
| Contains more ProteinProtein | +1280.6% |
| Contains more FatsFats | +9410% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.6% |
| Contains more Mono. FatMonounsaturated fat | +22827.5% |
| Contains more Poly. FatPolyunsaturated fat | +1180% |