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Steak vs. Chard raw — In-Depth Nutrition Comparison

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The main differences between steak and chard raw

  • 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.
  • Steak has a lower glycemic index than chard raw.

Food types used in this article are Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Chard, swiss, raw.

Infographic

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.
Steak
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
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 +33.3%
Contains more ZincZinc +1661.1%
Contains more PhosphorusPhosphorus +254.3%
Contains less SodiumSodium -72.8%
Contains more SeleniumSelenium +3433.3%
Contains more MagnesiumMagnesium +252.2%
Contains more CalciumCalcium +325%
Contains more PotassiumPotassium +35.8%
Contains more CopperCopper +110.6%

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.
Steak
6
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% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +85%
Contains more Vitamin B2Vitamin B2 +234.4%
Contains more Vitamin B3Vitamin B3 +1187.3%
Contains more Vitamin B6Vitamin B6 +405.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4271.4%
Contains more Vitamin KVitamin K +51775%
Contains more FolateFolate +133.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 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 +1280.6%
Contains more FatsFats +9410%
Contains more CarbsCarbs +∞%
Contains more WaterWater +66.7%
Contains more OtherOther +196.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 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 +22827.5%
Contains more Poly. FatPolyunsaturated fat +1180%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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 Steak Chard raw DV% diff.
Vitamin K 1.6µg 830µg 690%
Vitamin B12 2.2µg 0µg 92%
Selenium 31.8µg 0.9µg 56%
Zinc 6.34mg 0.36mg 54%
Protein 24.85g 1.8g 46%
Saturated fat 8.443g 0.03g 38%
Vitamin A 7µg 306µg 33%
Vitamin C 0mg 30mg 33%
Vitamin B6 0.5mg 0.099mg 31%
Vitamin B3 5.149mg 0.4mg 30%
Fats 19.02g 0.2g 29%
Cholesterol 78mg 0mg 26%
Monounsaturated fat 9.171g 0.04g 23%
Phosphorus 163mg 46mg 17%
Manganese 0.366mg 16%
Vitamin B2 0.301mg 0.09mg 16%
Magnesium 23mg 81mg 14%
Vitamin E 1.89mg 13%
Calories 271kcal 19kcal 13%
Copper 0.085mg 0.179mg 10%
Iron 2.4mg 1.8mg 8%
Sodium 58mg 213mg 7%
Polyunsaturated fat 0.896g 0.07g 6%
Fiber 0g 1.6g 6%
Calcium 12mg 51mg 4%
Choline 18mg 3%
Vitamin B1 0.074mg 0.04mg 3%
Vitamin B5 0.172mg 3%
Potassium 279mg 379mg 3%
Folate 6µg 14µg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin D 6IU 0IU 1%
Carbs 0g 3.74g 1%
Net carbs 0g 2.14g N/A
Sugar 0g 1.1g N/A
Tryptophan 0.278mg 0.017mg 0%
Threonine 1.171mg 0.083mg 0%
Isoleucine 1.157mg 0.147mg 0%
Leucine 2.142mg 0.13mg 0%
Lysine 2.38mg 0.099mg 0%
Methionine 0.672mg 0.019mg 0%
Phenylalanine 0.997mg 0.11mg 0%
Valine 1.242mg 0.11mg 0%
Histidine 0.931mg 0.036mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.013g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
45%
Steak
185%
Chard raw
Minerals Daily Need Coverage Score
59%
Steak
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 155mg)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 8.413g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $2)
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.