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

Chard raw vs. Apple strudel — In-Depth Nutrition Comparison

Compare

Differences between chard raw and apple strudel

  • Chard raw has more vitamin K, vitamin A, vitamin C, iron, magnesium, copper, and manganese, while apple strudel has more selenium and vitamin B12.
  • Chard raw's daily need coverage for vitamin K is 689% higher.
  • Apple strudel contains 204 times less vitamin A than chard raw. Chard raw contains 6116IU of vitamin A, while apple strudel contains 30IU.
  • The amount of saturated fat in chard raw is lower.
  • Chard raw has a lower glycemic index. The glycemic index of chard raw is 32, while the glycemic index of apple strudel is 59.

The food types used in this comparison are Chard, swiss, raw and Strudel, apple.

Infographic

Chard raw vs Apple strudel 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 13% 16% 10% 5.2% 14% 18% 25% 33%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +154.4%
Contains more IronIron +328.6%
Contains more CopperCopper +496.7%
Contains more ZincZinc +89.5%
Contains more PhosphorusPhosphorus +39.4%
Contains more ManganeseManganese +92.6%
Contains less SodiumSodium -36.6%
Contains more SeleniumSelenium +577.8%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
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 5.7% 2% 28% 0% 10% 5.8% 6.2% 16% 11% 28% 7.3% 21% 9.5%
Contains more Vitamin CVitamin C +1664.7%
Contains more Vitamin AVitamin A +5000%
Contains more Vitamin EVitamin E +33.1%
Contains more Vitamin B2Vitamin B2 +260%
Contains more Vitamin B3Vitamin B3 +21.2%
Contains more Vitamin B6Vitamin B6 +115.2%
Contains more Vitamin KVitamin K +28520.7%
Contains more Vitamin B5Vitamin B5 +57%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.04mg
~equal in Choline ~17.4mg

All nutrients comparison - raw data values

Nutrient Chard raw Apple strudel DV% diff.
Vitamin K 830µg 2.9µg 689%
Polyunsaturated fat 0.07g 5.315g 35%
Vitamin A 306µg 6µg 33%
Vitamin C 30mg 1.7mg 31%
Copper 0.179mg 0.03mg 17%
Fats 0.2g 11.2g 17%
Magnesium 81mg 9mg 17%
Iron 1.8mg 0.42mg 17%
Calories 19kcal 274kcal 13%
Carbs 3.74g 41.1g 12%
Vitamin B12 0µg 0.22µg 9%
Selenium 0.9µg 6.1µg 9%
Saturated fat 0.03g 2.044g 9%
Manganese 0.366mg 0.19mg 8%
Monounsaturated fat 0.04g 3.267g 8%
Potassium 379mg 149mg 7%
Lysine 0.099mg 153mg 7%
Vitamin B2 0.09mg 0.025mg 5%
Vitamin B6 0.099mg 0.046mg 4%
Folate 14µg 28µg 4%
Calcium 51mg 15mg 4%
Sodium 213mg 135mg 3%
Vitamin E 1.89mg 1.42mg 3%
Protein 1.8g 3.3g 3%
Cholesterol 0mg 6mg 2%
Fiber 1.6g 2.2g 2%
Vitamin B5 0.172mg 0.27mg 2%
Zinc 0.36mg 0.19mg 2%
Phosphorus 46mg 33mg 2%
Net carbs 2.14g 38.9g N/A
Sugar 1.1g 25.75g N/A
Vitamin B1 0.04mg 0.04mg 0%
Vitamin B3 0.4mg 0.33mg 0%
Choline 18mg 17.4mg 0%
Tryptophan 0.017mg 0.039mg 0%
Threonine 0.083mg 0.119mg 0%
Isoleucine 0.147mg 0.147mg 0%
Leucine 0.13mg 0.257mg 0%
Methionine 0.019mg 0.067mg 0%
Phenylalanine 0.11mg 0.151mg 0%
Valine 0.11mg 0.164mg 0%
Histidine 0.036mg 0.076mg 0%
Omega-3 - DHA 0g 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
3% 11% 41% 44%
Protein: 3.3 g
Fats: 11.2 g
Carbs: 41.1 g
Water: 43.5 g
Other: 0.9 g
Contains more WaterWater +113%
Contains more OtherOther +77.8%
Contains more ProteinProtein +83.3%
Contains more FatsFats +5500%
Contains more CarbsCarbs +998.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
19% 31% 50%
Saturated fat: Sat. Fat 2.044 g
Monounsaturated fat: Mono. Fat 3.267 g
Polyunsaturated fat: Poly. Fat 5.315 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +8067.5%
Contains more Poly. FatPolyunsaturated fat +7492.9%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients
  2. Apple strudel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175032/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.