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  6. American cheese vs. Chard raw

American cheese vs. Chard raw — In-Depth Nutrition Comparison

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Significant differences between American cheese and chard raw

  • American cheese has more calcium, phosphorus, vitamin B12, and selenium; however, chard raw is richer in vitamin K, vitamin A, and vitamin C.
  • Chard raw covers your daily vitamin K needs 690% more than American cheese.
  • Chard raw contains less cholesterol.

Specific food types used in this comparison are Cheese, pasteurized process, American, without added vitamin D and Chard, swiss, raw.

Infographic

American cheese 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 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
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 CalciumCalcium +1949%
Contains more ZincZinc +591.7%
Contains more PhosphorusPhosphorus +1293.5%
Contains more SeleniumSelenium +2144.4%
Contains more MagnesiumMagnesium +211.5%
Contains more PotassiumPotassium +187.1%
Contains more IronIron +185.7%
Contains more CopperCopper +289.1%
Contains less SodiumSodium -87.3%
Contains more ManganeseManganese +792.7%

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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
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 B2Vitamin B2 +160%
Contains more Vitamin B5Vitamin B5 +134.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +101.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +22.4%
Contains more Vitamin EVitamin E +136.3%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B3Vitamin B3 +426.3%
Contains more Vitamin B6Vitamin B6 +83.3%
Contains more Vitamin KVitamin K +31823.1%
Contains more FolateFolate +75%

All nutrients comparison - raw data values

Nutrient American cheese Chard raw DV% diff.
Vitamin K 2.6µg 830µg 690%
Calcium 1045mg 51mg 99%
Phosphorus 641mg 46mg 85%
Saturated fat 18.057g 0.03g 82%
Vitamin B12 1.5µg 0µg 63%
Sodium 1671mg 213mg 63%
Fats 31.79g 0.2g 49%
Selenium 20.2µg 0.9µg 35%
Protein 18.13g 1.8g 33%
Vitamin C 0mg 30mg 33%
Cholesterol 100mg 0mg 33%
Monounsaturated fat 8.236g 0.04g 20%
Zinc 2.49mg 0.36mg 19%
Calories 371kcal 19kcal 18%
Copper 0.046mg 0.179mg 15%
Iron 0.63mg 1.8mg 15%
Manganese 0.041mg 0.366mg 14%
Magnesium 26mg 81mg 13%
Vitamin B2 0.234mg 0.09mg 11%
Polyunsaturated fat 1.286g 0.07g 8%
Vitamin E 0.8mg 1.89mg 7%
Potassium 132mg 379mg 7%
Vitamin A 250µg 306µg 6%
Fiber 0g 1.6g 6%
Vitamin B5 0.403mg 0.172mg 5%
Choline 36.2mg 18mg 3%
Vitamin B6 0.054mg 0.099mg 3%
Vitamin D 23IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B3 0.076mg 0.4mg 2%
Vitamin B1 0.015mg 0.04mg 2%
Folate 8µg 14µg 2%
Carbs 3.7g 3.74g 0%
Net carbs 3.7g 2.14g N/A
Sugar 2.26g 1.1g N/A
Trans fat 1.144g 0g N/A
Tryptophan 0.232mg 0.017mg 0%
Threonine 0.772mg 0.083mg 0%
Isoleucine 0.938mg 0.147mg 0%
Leucine 1.716mg 0.13mg 0%
Lysine 1.516mg 0.099mg 0%
Methionine 0.475mg 0.019mg 0%
Phenylalanine 0.939mg 0.11mg 0%
Valine 1.187mg 0.11mg 0%
Histidine 0.546mg 0.036mg 0%
Omega-3 - EPA 0.012g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 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 +907.2%
Contains more FatsFats +15795%
Contains more OtherOther +323.1%
Contains more WaterWater +133.9%
~equal in Carbs ~3.74g

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 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 +20490%
Contains more Poly. FatPolyunsaturated fat +1737.1%
Contains less Sat. FatSaturated fat -99.8%

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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.