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  6. Steak vs. Mustard Greens Raw

Steak vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the differences between steak and mustard Greens Raw?

  • Steak is higher in vitamin B12, selenium, zinc, vitamin B3, and vitamin B6, yet mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw' daily need coverage for vitamin K is 213% more.
  • The amount of cholesterol in mustard Greens Raw is lower.
  • The glycemic index of steak is lower.

We used Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Mustard greens, raw types in this article.

Infographic

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.
Steak
Steak
4
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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more IronIron +46.3%
Contains more ZincZinc +2436%
Contains more PhosphorusPhosphorus +181%
Contains more SeleniumSelenium +3433.3%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +858.3%
Contains more PotassiumPotassium +37.6%
Contains more CopperCopper +94.1%
Contains less SodiumSodium -65.5%
~equal in Manganese ~mg

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
Steak
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 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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +173.6%
Contains more Vitamin B3Vitamin B3 +543.6%
Contains more Vitamin B6Vitamin B6 +177.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2057.1%
Contains more Vitamin KVitamin K +15993.8%
Contains more FolateFolate +100%
~equal in Vitamin B1 ~0.08mg

All nutrients comparison - raw data values

Nutrient Steak Mustard Greens Raw DV% diff.
Vitamin K 1.6µg 257.5µg 213%
Vitamin B12 2.2µg 0µg 92%
Vitamin C 0mg 70mg 78%
Selenium 31.8µg 0.9µg 56%
Zinc 6.34mg 0.25mg 55%
Protein 24.85g 2.86g 44%
Saturated fat 8.443g 0.01g 38%
Fats 19.02g 0.42g 29%
Vitamin B3 5.149mg 0.8mg 27%
Cholesterol 78mg 0mg 26%
Vitamin B6 0.5mg 0.18mg 25%
Monounsaturated fat 9.171g 0.092g 23%
Vitamin A 7µg 151µg 16%
Vitamin B2 0.301mg 0.11mg 15%
Phosphorus 163mg 58mg 15%
Vitamin E 2.01mg 13%
Fiber 0g 3.2g 13%
Calories 271kcal 27kcal 12%
Calcium 12mg 115mg 10%
Iron 2.4mg 1.64mg 10%
Copper 0.085mg 0.165mg 9%
Polyunsaturated fat 0.896g 0.038g 6%
Vitamin B5 0.21mg 4%
Potassium 279mg 384mg 3%
Sodium 58mg 20mg 2%
Carbs 0g 4.67g 2%
Magnesium 23mg 32mg 2%
Folate 6µg 12µg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin B1 0.074mg 0.08mg 1%
Vitamin D 6IU 0IU 1%
Net carbs 0g 1.47g N/A
Sugar 0g 1.32g N/A
Choline 0.5mg 0%
Tryptophan 0.278mg 0%
Threonine 1.171mg 0%
Isoleucine 1.157mg 0%
Leucine 2.142mg 0%
Lysine 2.38mg 0%
Methionine 0.672mg 0%
Phenylalanine 0.997mg 0%
Valine 1.242mg 0%
Histidine 0.931mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 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 +768.9%
Contains more FatsFats +4428.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +63.2%
Contains more OtherOther +150%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
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
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 +9868.5%
Contains more Poly. FatPolyunsaturated fat +2257.9%
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.