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  6. Chuck steak vs. Chard raw

Chuck steak vs. Chard raw — In-Depth Nutrition Comparison

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What are the differences between chuck steak and chard raw?

  • Chuck steak is higher in vitamin B12, zinc, selenium, vitamin B3, and vitamin B6, yet chard raw is higher in vitamin K, vitamin A, and vitamin C.
  • Chard raw's daily need coverage for vitamin K is 690% more.
  • The amount of cholesterol in chard raw is lower.
  • The glycemic index of chuck steak is lower.

We used Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Chard, swiss, raw types in this article.

Infographic

Chuck steak vs Chard raw 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 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more IronIron +36.1%
Contains more ZincZinc +2311.1%
Contains more PhosphorusPhosphorus +319.6%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +2955.6%
Contains more MagnesiumMagnesium +268.2%
Contains more CalciumCalcium +218.8%
Contains more PotassiumPotassium +16.6%
Contains more CopperCopper +132.5%
Contains more ManganeseManganese +2950%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +65%
Contains more Vitamin B2Vitamin B2 +112.2%
Contains more Vitamin B3Vitamin B3 +1065.8%
Contains more Vitamin B5Vitamin B5 +337.2%
Contains more Vitamin B6Vitamin B6 +276.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +338.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4271.4%
Contains more Vitamin EVitamin E +1790%
Contains more Vitamin KVitamin K +51775%
Contains more FolateFolate +133.3%

All nutrients comparison - raw data values

Nutrient Chuck steak Chard raw DV% diff.
Vitamin K 1.6µg 830µg 690%
Vitamin B12 3.03µg 0µg 126%
Zinc 8.68mg 0.36mg 76%
Selenium 27.5µg 0.9µg 48%
Protein 24.98g 1.8g 46%
Saturated fat 8.66g 0.03g 39%
Vitamin C 0mg 30mg 33%
Vitamin A 7µg 306µg 33%
Fats 19.64g 0.2g 30%
Cholesterol 87mg 0mg 29%
Vitamin B3 4.663mg 0.4mg 27%
Monounsaturated fat 9.457g 0.04g 24%
Phosphorus 193mg 46mg 21%
Vitamin B6 0.373mg 0.099mg 21%
Manganese 0.012mg 0.366mg 15%
Magnesium 22mg 81mg 14%
Calories 277kcal 19kcal 13%
Vitamin E 0.1mg 1.89mg 12%
Vitamin B5 0.752mg 0.172mg 12%
Copper 0.077mg 0.179mg 11%
Choline 79mg 18mg 11%
Vitamin B2 0.191mg 0.09mg 8%
Iron 2.45mg 1.8mg 8%
Sodium 71mg 213mg 6%
Fiber 0g 1.6g 6%
Polyunsaturated fat 0.81g 0.07g 5%
Calcium 16mg 51mg 4%
Folate 6µg 14µg 2%
Vitamin B1 0.066mg 0.04mg 2%
Potassium 325mg 379mg 2%
Carbs 0g 3.74g 1%
Vitamin D 5IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 0g 2.14g N/A
Sugar 0g 1.1g N/A
Trans fat 1.287g 0g N/A
Tryptophan 0.281mg 0.017mg 0%
Threonine 1.099mg 0.083mg 0%
Isoleucine 1.062mg 0.147mg 0%
Leucine 2.009mg 0.13mg 0%
Lysine 2.184mg 0.099mg 0%
Methionine 0.709mg 0.019mg 0%
Phenylalanine 0.951mg 0.11mg 0%
Valine 1.129mg 0.11mg 0%
Histidine 0.809mg 0.036mg 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

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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +1287.8%
Contains more FatsFats +9720%
Contains more CarbsCarbs +∞%
Contains more WaterWater +67.8%
Contains more OtherOther +900%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +23542.5%
Contains more Poly. FatPolyunsaturated fat +1057.1%
Contains less Sat. FatSaturated fat -99.7%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.