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  6. Rib eye steak vs. Chard raw

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

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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 A, and vitamin C.
  • Daily need coverage for vitamin K for chard raw is 690% higher.
  • Chard raw contains less cholesterol.
  • Rib eye steak has a lower glycemic index than chard raw.

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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
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 +24.4%
Contains more ZincZinc +1541.7%
Contains more PhosphorusPhosphorus +230.4%
Contains less SodiumSodium -74.6%
Contains more SeleniumSelenium +3200%
Contains more MagnesiumMagnesium +268.2%
Contains more CalciumCalcium +363.6%
Contains more PotassiumPotassium +45.8%
Contains more CopperCopper +123.8%
Contains more ManganeseManganese +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.
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 0% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5%
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +77.5%
Contains more Vitamin B2Vitamin B2 +218.9%
Contains more Vitamin B3Vitamin B3 +1127%
Contains more Vitamin B5Vitamin B5 +211.6%
Contains more Vitamin B6Vitamin B6 +381.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3725%
Contains more Vitamin EVitamin E +1790%
Contains more Vitamin KVitamin K +51775%
Contains more FolateFolate +133.3%

All nutrients comparison - raw data values

Nutrient Rib eye steak Chard raw DV% diff.
Vitamin K 1.6µg 830µg 690%
Vitamin B12 2.1µg 0µg 88%
Selenium 29.7µg 0.9µg 52%
Zinc 5.91mg 0.36mg 50%
Protein 23.69g 1.8g 44%
Saturated fat 9.684g 0.03g 44%
Fats 21.81g 0.2g 33%
Vitamin C 0mg 30mg 33%
Vitamin A 8µg 306µg 33%
Vitamin B6 0.477mg 0.099mg 29%
Vitamin B3 4.908mg 0.4mg 28%
Cholesterol 80mg 0mg 27%
Monounsaturated fat 10.519g 0.04g 26%
Phosphorus 152mg 46mg 15%
Vitamin B2 0.287mg 0.09mg 15%
Calories 291kcal 19kcal 14%
Magnesium 22mg 81mg 14%
Vitamin E 0.1mg 1.89mg 12%
Manganese 0.08mg 0.366mg 12%
Copper 0.08mg 0.179mg 11%
Sodium 54mg 213mg 7%
Vitamin B5 0.536mg 0.172mg 7%
Iron 2.24mg 1.8mg 6%
Fiber 0g 1.6g 6%
Choline 48.8mg 18mg 6%
Polyunsaturated fat 1.027g 0.07g 6%
Calcium 11mg 51mg 4%
Potassium 260mg 379mg 4%
Vitamin B1 0.071mg 0.04mg 3%
Folate 6µg 14µg 2%
Carbs 0g 3.74g 1%
Vitamin D 7 IU 0 IU 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 0g 2.14g N/A
Sugar 0g 1.1g N/A
Trans fat 1.478g 0g N/A
Tryptophan 0.265mg 0.017mg 0%
Threonine 1.116mg 0.083mg 0%
Isoleucine 1.103mg 0.147mg 0%
Leucine 2.041mg 0.13mg 0%
Lysine 2.269mg 0.099mg 0%
Methionine 0.641mg 0.019mg 0%
Phenylalanine 0.95mg 0.11mg 0%
Valine 1.184mg 0.11mg 0%
Histidine 0.888mg 0.036mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0.014g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 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 +1216.1%
Contains more FatsFats +10805%
Contains more CarbsCarbs +∞%
Contains more WaterWater +70%
Contains more OtherOther +15900%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 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 +26197.5%
Contains more Poly. FatPolyunsaturated fat +1367.1%
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. 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.