Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Chard raw vs. Steak — In-Depth Nutrition Comparison

Compare

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.

Infographic

Chard raw vs 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%
Steak
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
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.
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%
Steak
6
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% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
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 +∞%

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
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +22827.5%
Contains more Poly. FatPolyunsaturated fat +1180%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard raw Steak
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard raw Steak 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
185%
Chard raw
45%
Steak
Minerals Daily Need Coverage Score
34%
Chard raw
59%
Steak

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 155mg)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 8.413g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.