Chuck steak vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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Differences between chuck steak and marrow-stem Kale
- Chuck steak is higher in vitamin B12, zinc, and selenium; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, and manganese.
- Marrow-stem Kale's daily need coverage for vitamin K is 363% higher.
- Marrow-stem Kale has less cholesterol.
- Chuck steak has a lower glycemic index (0) than marrow-stem Kale (32).
The food types used in this comparison are Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Collards, raw.
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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 PotassiumPotassium | +52.6% |
| Contains more IronIron | +421.3% |
| Contains more CopperCopper | +67.4% |
| Contains more ZincZinc | +4033.3% |
| Contains more PhosphorusPhosphorus | +672% |
| Contains more SeleniumSelenium | +2015.4% |
| Contains more MagnesiumMagnesium | +22.7% |
| Contains more CalciumCalcium | +1350% |
| Contains less SodiumSodium | -76.1% |
| Contains more ManganeseManganese | +5383.3% |
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 DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +22.2% |
| Contains more Vitamin B2Vitamin B2 | +46.9% |
| Contains more Vitamin B3Vitamin B3 | +528.4% |
| Contains more Vitamin B5Vitamin B5 | +181.6% |
| Contains more Vitamin B6Vitamin B6 | +126.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +240.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +3485.7% |
| Contains more Vitamin EVitamin E | +2160% |
| Contains more Vitamin KVitamin K | +27218.8% |
| Contains more FolateFolate | +2050% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 1.6µg | 437.1µg | 363% |
| Vitamin B12 | 3.03µg | 0µg | 126% |
| Zinc | 8.68mg | 0.21mg | 77% |
| Selenium | 27.5µg | 1.3µg | 48% |
| Protein | 24.98g | 3.02g | 44% |
| Vitamin C | 0mg | 35.3mg | 39% |
| Saturated fat | 8.66g | 0.055g | 39% |
| Folate | 6µg | 129µg | 31% |
| Fats | 19.64g | 0.61g | 29% |
| Cholesterol | 87mg | 0mg | 29% |
| Manganese | 0.012mg | 0.658mg | 28% |
| Vitamin A | 7µg | 251µg | 27% |
| Vitamin B3 | 4.663mg | 0.742mg | 25% |
| Iron | 2.45mg | 0.47mg | 25% |
| Phosphorus | 193mg | 25mg | 24% |
| Monounsaturated fat | 9.457g | 0.03g | 24% |
| Calcium | 16mg | 232mg | 22% |
| Fiber | 0g | 4g | 16% |
| Vitamin B6 | 0.373mg | 0.165mg | 16% |
| Vitamin E | 0.1mg | 2.26mg | 14% |
| Calories | 277kcal | 32kcal | 12% |
| Choline | 79mg | 23.2mg | 10% |
| Vitamin B5 | 0.752mg | 0.267mg | 10% |
| Vitamin B2 | 0.191mg | 0.13mg | 5% |
| Polyunsaturated fat | 0.81g | 0.201g | 4% |
| Copper | 0.077mg | 0.046mg | 3% |
| Potassium | 325mg | 213mg | 3% |
| Sodium | 71mg | 17mg | 2% |
| Carbs | 0g | 5.42g | 2% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Vitamin D | 5IU | 0IU | 1% |
| Magnesium | 22mg | 27mg | 1% |
| Vitamin B1 | 0.066mg | 0.054mg | 1% |
| Net carbs | 0g | 1.42g | N/A |
| Sugar | 0g | 0.46g | N/A |
| Trans fat | 1.287g | 0g | N/A |
| Tryptophan | 0.281mg | 0.031mg | 0% |
| Threonine | 1.099mg | 0.086mg | 0% |
| Isoleucine | 1.062mg | 0.1mg | 0% |
| Leucine | 2.009mg | 0.151mg | 0% |
| Lysine | 2.184mg | 0.117mg | 0% |
| Methionine | 0.709mg | 0.033mg | 0% |
| Phenylalanine | 0.951mg | 0.087mg | 0% |
| Valine | 1.129mg | 0.12mg | 0% |
| Histidine | 0.809mg | 0.047mg | 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
Protein:
24.98 g
Fats:
19.64 g
Carbs:
0 g
Water:
55.22 g
Other:
0.16 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more ProteinProtein | +727.2% |
| Contains more FatsFats | +3119.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +62.3% |
| Contains more OtherOther | +731.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
8.66 g
Monounsaturated fat:
Mono. Fat
9.457 g
Polyunsaturated fat:
Poly. Fat
0.81 g
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
| Contains more Mono. FatMonounsaturated fat | +31423.3% |
| Contains more Poly. FatPolyunsaturated fat | +303% |
| Contains less Sat. FatSaturated fat | -99.4% |
