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  6. Chuck steak vs. Mustard Greens Raw

Chuck steak vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Significant differences between chuck steak and mustard Greens Raw

  • Chuck steak is richer in vitamin B12, zinc, selenium, vitamin B3, and phosphorus, while mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw cover your daily vitamin K needs 213% more than chuck steak.
  • Mustard Greens Raw are lower in cholesterol.
  • Mustard Greens Raw have a higher glycemic index (32) than chuck steak (0).

Specific 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 Mustard greens, raw.

Infographic

Chuck steak vs Mustard Greens 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more IronIron +49.4%
Contains more ZincZinc +3372%
Contains more PhosphorusPhosphorus +232.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2955.6%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +618.8%
Contains more PotassiumPotassium +18.2%
Contains more CopperCopper +114.3%
Contains less SodiumSodium -71.8%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +73.6%
Contains more Vitamin B3Vitamin B3 +482.9%
Contains more Vitamin B5Vitamin B5 +258.1%
Contains more Vitamin B6Vitamin B6 +107.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +15700%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2057.1%
Contains more Vitamin EVitamin E +1910%
Contains more Vitamin B1Vitamin B1 +21.2%
Contains more Vitamin KVitamin K +15993.8%
Contains more FolateFolate +100%

All nutrients comparison - raw data values

Nutrient Chuck steak Mustard Greens Raw DV% diff.
Vitamin K 1.6µg 257.5µg 213%
Vitamin B12 3.03µg 0µg 126%
Vitamin C 0mg 70mg 78%
Zinc 8.68mg 0.25mg 77%
Selenium 27.5µg 0.9µg 48%
Protein 24.98g 2.86g 44%
Saturated fat 8.66g 0.01g 39%
Fats 19.64g 0.42g 30%
Cholesterol 87mg 0mg 29%
Vitamin B3 4.663mg 0.8mg 24%
Monounsaturated fat 9.457g 0.092g 23%
Phosphorus 193mg 58mg 19%
Vitamin A 7µg 151µg 16%
Vitamin B6 0.373mg 0.18mg 15%
Choline 79mg 0.5mg 14%
Vitamin E 0.1mg 2.01mg 13%
Calories 277kcal 27kcal 13%
Fiber 0g 3.2g 13%
Vitamin B5 0.752mg 0.21mg 11%
Calcium 16mg 115mg 10%
Copper 0.077mg 0.165mg 10%
Iron 2.45mg 1.64mg 10%
Vitamin B2 0.191mg 0.11mg 6%
Polyunsaturated fat 0.81g 0.038g 5%
Sodium 71mg 20mg 2%
Folate 6µg 12µg 2%
Magnesium 22mg 32mg 2%
Carbs 0g 4.67g 2%
Potassium 325mg 384mg 2%
Vitamin B1 0.066mg 0.08mg 1%
Vitamin D 5IU 0IU 1%
Manganese 0.012mg 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 0g 1.47g N/A
Sugar 0g 1.32g N/A
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

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% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +773.4%
Contains more FatsFats +4576.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +64.3%
Contains more OtherOther +743.8%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +10179.3%
Contains more Poly. FatPolyunsaturated fat +2031.6%
Contains less Sat. FatSaturated fat -99.9%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.