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  6. Flank steak vs. Chard raw

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

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A recap on the differences between flank steak and chard raw

  • Flank steak is higher in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, and phosphorus, yet chard raw is higher in vitamin K, vitamin A, and vitamin C.
  • Chard raw covers your daily vitamin K needs 691% more than flank steak.
  • The amount of cholesterol in chard raw is lower.
  • The glycemic index of flank steak is lower.

Food varieties used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Chard, swiss, raw.

Infographic

Flank 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% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
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 ZincZinc +1261.1%
Contains more PhosphorusPhosphorus +356.5%
Contains less SodiumSodium -73.7%
Contains more SeleniumSelenium +3166.7%
Contains more MagnesiumMagnesium +252.2%
Contains more CalciumCalcium +155%
Contains more PotassiumPotassium +11.8%
Contains more CopperCopper +118.3%
Contains more ManganeseManganese +3966.7%
~equal in Iron ~1.8mg

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% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
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 B1Vitamin B1 +87.5%
Contains more Vitamin B2Vitamin B2 +47.8%
Contains more Vitamin B3Vitamin B3 +1740.8%
Contains more Vitamin B5Vitamin B5 +216.9%
Contains more Vitamin B6Vitamin B6 +484.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +485.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +397.4%
Contains more Vitamin KVitamin K +59185.7%
Contains more FolateFolate +55.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Chard raw DV% diff.
Vitamin K 1.4µg 830µg 691%
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 0.9µg 52%
Protein 27.66g 1.8g 52%
Vitamin B3 7.363mg 0.4mg 44%
Zinc 4.9mg 0.36mg 41%
Vitamin B6 0.579mg 0.099mg 37%
Vitamin A 0µg 306µg 34%
Vitamin C 0mg 30mg 33%
Cholesterol 79mg 0mg 26%
Phosphorus 210mg 46mg 23%
Choline 105.4mg 18mg 16%
Manganese 0.009mg 0.366mg 16%
Saturated fat 3.395g 0.03g 15%
Magnesium 23mg 81mg 14%
Fats 8.23g 0.2g 12%
Copper 0.082mg 0.179mg 11%
Vitamin E 0.38mg 1.89mg 10%
Calories 192kcal 19kcal 9%
Monounsaturated fat 3.317g 0.04g 8%
Sodium 56mg 213mg 7%
Vitamin B5 0.545mg 0.172mg 7%
Fiber 0g 1.6g 6%
Vitamin B1 0.075mg 0.04mg 3%
Vitamin B2 0.133mg 0.09mg 3%
Calcium 20mg 51mg 3%
Polyunsaturated fat 0.322g 0.07g 2%
Iron 1.74mg 1.8mg 1%
Potassium 339mg 379mg 1%
Folate 9µg 14µg 1%
Carbs 0g 3.74g 1%
Net carbs 0g 2.14g N/A
Sugar 0g 1.1g N/A
Tryptophan 0.182mg 0.017mg 0%
Threonine 1.105mg 0.083mg 0%
Isoleucine 1.259mg 0.147mg 0%
Leucine 2.201mg 0.13mg 0%
Lysine 2.338mg 0.099mg 0%
Methionine 0.72mg 0.019mg 0%
Phenylalanine 1.093mg 0.11mg 0%
Valine 1.372mg 0.11mg 0%
Histidine 0.883mg 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 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 +1436.7%
Contains more FatsFats +4015%
Contains more CarbsCarbs +∞%
Contains more WaterWater +44.4%
~equal in Other ~1.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 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 +8192.5%
Contains more Poly. FatPolyunsaturated fat +360%
Contains less Sat. FatSaturated fat -99.1%

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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.