Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Rib eye steak
  5. Compare
  6. Rib eye steak vs. Chard raw

Rib eye steak vs. Chard raw — In-Depth Nutrition Comparison

Compare

The main differences between Rib eye steak and Chard raw

  • Rib eye steak is richer in Vitamin B12, Selenium, Zinc, Vitamin B6, and Vitamin B3, yet Chard raw is richer in Vitamin K, Vitamin C, and Vitamin A RAE.
  • Daily need coverage for Vitamin K from Chard raw is 690% higher.
  • Chard raw contains less Cholesterol.

Food types used in this article are Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Chard, swiss, raw.

Infographic

Rib eye 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.
Rib eye steak
Rib eye steak
5
:
5
Chard raw
Chard raw
Contains more Iron +24.4%
Contains more Phosphorus +230.4%
Contains less Sodium -74.6%
Contains more Zinc +1541.7%
Contains more Selenium +3200%
Contains more Calcium +363.6%
Contains more Magnesium +268.2%
Contains more Potassium +45.8%
Contains more Copper +123.8%
Contains more Manganese +357.5%
Rib eye steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 16% 66% 23% 8% 162% 27% 11% 162%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains more Iron +24.4%
Contains more Phosphorus +230.4%
Contains less Sodium -74.6%
Contains more Zinc +1541.7%
Contains more Selenium +3200%
Contains more Calcium +363.6%
Contains more Magnesium +268.2%
Contains more Potassium +45.8%
Contains more Copper +123.8%
Contains more Manganese +357.5%

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.
Rib eye steak
Rib eye steak
7
:
5
Chard raw
Chard raw
Contains more Vitamin D +∞%
Contains more Vitamin B1 +77.5%
Contains more Vitamin B2 +218.9%
Contains more Vitamin B3 +1127%
Contains more Vitamin B5 +211.6%
Contains more Vitamin B6 +381.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +24364%
Contains more Vitamin E +1790%
Contains more Vitamin C +∞%
Contains more Folate +133.3%
Contains more Vitamin K +51775%
Rib eye steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 2% 6% 0% 18% 67% 93% 33% 111% 5% 263% 4%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +77.5%
Contains more Vitamin B2 +218.9%
Contains more Vitamin B3 +1127%
Contains more Vitamin B5 +211.6%
Contains more Vitamin B6 +381.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +24364%
Contains more Vitamin E +1790%
Contains more Vitamin C +∞%
Contains more Folate +133.3%
Contains more Vitamin K +51775%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rib eye steak
Rib eye steak
2
:
3
Chard raw
Chard raw
Contains more Protein +1216.1%
Contains more Fats +10805%
Contains more Carbs +∞%
Contains more Water +70%
Contains more Other +15900%
Rib eye steak
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Chard raw
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 Protein +1216.1%
Contains more Fats +10805%
Contains more Carbs +∞%
Contains more Water +70%
Contains more Other +15900%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rib eye steak
Rib eye steak
2
:
1
Chard raw
Chard raw
Contains more Monounsaturated Fat +26197.5%
Contains more Polyunsaturated fat +1367.1%
Contains less Saturated Fat -99.7%
Rib eye steak
46% 50% 5%
Saturated Fat: 9.684 g
Monounsaturated Fat: 10.519 g
Polyunsaturated fat: 1.027 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains more Monounsaturated Fat +26197.5%
Contains more Polyunsaturated fat +1367.1%
Contains less Saturated Fat -99.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rib eye steak Chard raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol 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 Rib eye steak Chard raw Opinion
Net carbs 0g 2.14g Chard raw
Protein 23.69g 1.8g Rib eye steak
Fats 21.81g 0.2g Rib eye steak
Carbs 0g 3.74g Chard raw
Calories 291kcal 19kcal Rib eye steak
Sugar 0g 1.1g Rib eye steak
Fiber 0g 1.6g Chard raw
Calcium 11mg 51mg Chard raw
Iron 2.24mg 1.8mg Rib eye steak
Magnesium 22mg 81mg Chard raw
Phosphorus 152mg 46mg Rib eye steak
Potassium 260mg 379mg Chard raw
Sodium 54mg 213mg Rib eye steak
Zinc 5.91mg 0.36mg Rib eye steak
Copper 0.08mg 0.179mg Chard raw
Manganese 0.08mg 0.366mg Chard raw
Selenium 29.7µg 0.9µg Rib eye steak
Vitamin A 25IU 6116IU Chard raw
Vitamin A RAE 8µg 306µg Chard raw
Vitamin E 0.1mg 1.89mg Chard raw
Vitamin D 7IU 0IU Rib eye steak
Vitamin D 0.2µg 0µg Rib eye steak
Vitamin C 0mg 30mg Chard raw
Vitamin B1 0.071mg 0.04mg Rib eye steak
Vitamin B2 0.287mg 0.09mg Rib eye steak
Vitamin B3 4.908mg 0.4mg Rib eye steak
Vitamin B5 0.536mg 0.172mg Rib eye steak
Vitamin B6 0.477mg 0.099mg Rib eye steak
Folate 6µg 14µg Chard raw
Vitamin B12 2.1µg 0µg Rib eye steak
Vitamin K 1.6µg 830µg Chard raw
Tryptophan 0.265mg 0.017mg Rib eye steak
Threonine 1.116mg 0.083mg Rib eye steak
Isoleucine 1.103mg 0.147mg Rib eye steak
Leucine 2.041mg 0.13mg Rib eye steak
Lysine 2.269mg 0.099mg Rib eye steak
Methionine 0.641mg 0.019mg Rib eye steak
Phenylalanine 0.95mg 0.11mg Rib eye steak
Valine 1.184mg 0.11mg Rib eye steak
Histidine 0.888mg 0.036mg Rib eye steak
Cholesterol 80mg 0mg Chard raw
Trans Fat 1.478g 0g Chard raw
Saturated Fat 9.684g 0.03g Chard raw
Omega-3 - DHA 0.001g 0g Rib eye steak
Omega-3 - EPA 0.001g 0g Rib eye steak
Omega-3 - DPA 0.014g 0g Rib eye steak
Monounsaturated Fat 10.519g 0.04g Rib eye steak
Polyunsaturated fat 1.027g 0.07g Rib eye steak
Omega-6 - Eicosadienoic acid 0.005g Rib eye steak
Omega-6 - Linoleic acid 0.7g Rib eye steak
Omega-3 - ALA 0.038g Rib eye steak
Omega-6 - Dihomo-gamma-linoleic acid 0.024g Rib eye steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rib eye steak Chard raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
50%
Rib eye steak
222%
Chard raw
Minerals Daily Need Coverage Score
56%
Rib eye steak
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 159mg)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 80mg)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 9.654g)
Which food is cheaper?
Chard raw
Chard raw 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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.