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Chuck steak vs. Arugula — In-Depth Nutrition Comparison

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How are chuck steak and arugula different?

  • Chuck steak is higher in vitamin B12, zinc, selenium, vitamin B3, and vitamin B6; however, arugula is richer in vitamin K, vitamin A, and folate.
  • Daily need coverage for vitamin B12 for chuck steak is 126% higher.
  • Chuck steak has a lower glycemic index (0) than arugula (32).

Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Arugula, raw are the varieties used in this article.

Infographic

Chuck steak vs Arugula 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 16% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more IronIron +67.8%
Contains more ZincZinc +1746.8%
Contains more PhosphorusPhosphorus +271.2%
Contains more SeleniumSelenium +9066.7%
Contains more MagnesiumMagnesium +113.6%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +13.5%
Contains less SodiumSodium -62%
Contains more ManganeseManganese +2575%
~equal in Copper ~0.076mg

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 0% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +122.1%
Contains more Vitamin B3Vitamin B3 +1428.9%
Contains more Vitamin B5Vitamin B5 +72.1%
Contains more Vitamin B6Vitamin B6 +411%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +416.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1600%
Contains more Vitamin EVitamin E +330%
Contains more Vitamin KVitamin K +6687.5%
Contains more FolateFolate +1516.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +868.2%
Contains more FatsFats +2875.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +66.1%
Contains more OtherOther +775%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +19200%
Contains more Poly. FatPolyunsaturated fat +153.9%
Contains less Sat. FatSaturated fat -99%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chuck steak Arugula
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium 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 Chuck steak Arugula DV% diff.
Vitamin B12 3.03µg 0µg 126%
Vitamin K 1.6µg 108.6µg 89%
Zinc 8.68mg 0.47mg 75%
Selenium 27.5µg 0.3µg 49%
Protein 24.98g 2.58g 45%
Saturated fat 8.66g 0.086g 39%
Fats 19.64g 0.66g 29%
Cholesterol 87mg 0mg 29%
Vitamin B3 4.663mg 0.305mg 27%
Monounsaturated fat 9.457g 0.049g 24%
Folate 6µg 97µg 23%
Vitamin B6 0.373mg 0.073mg 23%
Phosphorus 193mg 52mg 20%
Vitamin C 0mg 15mg 17%
Calcium 16mg 160mg 14%
Manganese 0.012mg 0.321mg 13%
Calories 277kcal 25kcal 13%
Choline 79mg 15.3mg 12%
Vitamin A 7µg 119µg 12%
Iron 2.45mg 1.46mg 12%
Vitamin B2 0.191mg 0.086mg 8%
Magnesium 22mg 47mg 6%
Fiber 0g 1.6g 6%
Vitamin B5 0.752mg 0.437mg 6%
Polyunsaturated fat 0.81g 0.319g 3%
Sodium 71mg 27mg 2%
Vitamin E 0.1mg 0.43mg 2%
Vitamin B1 0.066mg 0.044mg 2%
Vitamin D 5IU 0IU 1%
Carbs 0g 3.65g 1%
Potassium 325mg 369mg 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 0g 2.05g N/A
Sugar 0g 2.05g N/A
Copper 0.077mg 0.076mg 0%
Trans fat 1.287g 0g N/A
Tryptophan 0.281mg 0%
Threonine 1.099mg 0%
Isoleucine 1.062mg 0%
Leucine 2.009mg 0%
Lysine 2.184mg 0%
Methionine 0.709mg 0%
Phenylalanine 0.951mg 0%
Valine 1.129mg 0%
Histidine 0.809mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0.004g 0g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chuck steak Arugula
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
55%
Chuck steak
41%
Arugula
Minerals Daily Need Coverage Score
65%
Chuck steak
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Chuck steak
Chuck steak is lower in Sugar (difference - 2.05g)
Which food is lower in glycemic index?
Chuck steak
Chuck steak is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Arugula
Arugula is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 44mg)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 8.574g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $1.6)
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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.