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  6. Chard raw vs. Butter

Chard raw vs. Butter — In-Depth Nutrition Comparison

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Important differences between Chard raw and Butter

  • Chard raw has more Vitamin K, Vitamin C, Iron, Magnesium, Copper, Manganese, and Potassium, however, Butter has more Vitamin A RAE.
  • Chard raw's daily need coverage for Vitamin K is 686% more.
  • Chard raw is lower in Saturated Fat.

The food varieties used in the comparison are Chard, swiss, raw and Butter, without salt.

Infographic

Chard raw vs Butter 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%
Butter
Butter
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
Contains more MagnesiumMagnesium +3950%
Contains more CalciumCalcium +112.5%
Contains more PotassiumPotassium +1479.2%
Contains more IronIron +8900%
Contains more CopperCopper +1018.8%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +91.7%
Contains more ManganeseManganese +9050%
Contains less SodiumSodium -94.8%
Contains more SeleniumSelenium +11.1%

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% 367% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Butter
Butter
2
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% 150% 46% 0% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +144.7%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +164.7%
Contains more Vitamin B3Vitamin B3 +852.4%
Contains more Vitamin B5Vitamin B5 +56.4%
Contains more Vitamin B6Vitamin B6 +3200%
Contains more Vitamin KVitamin K +11757.1%
Contains more FolateFolate +366.7%
Contains more Vitamin E Vitamin E +22.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Choline ~18.8mg

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
Butter
Butter
1
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more ProteinProtein +111.8%
Contains more CarbsCarbs +6133.3%
Contains more WaterWater +416.5%
Contains more OtherOther +3900%
Contains more FatsFats +40455%

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
Butter
Butter
2
66% 30% 4%
Saturated Fat: Sat. Fat 50.489 g
Monounsaturated Fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 g
Contains less Sat. FatSaturated Fat -99.9%
Contains more Mono. FatMonounsaturated Fat +58475%
Contains more Poly. FatPolyunsaturated fat +4200%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard raw Butter
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Chard raw Butter Opinion
Calories 19kcal 717kcal Butter
Protein 1.8g 0.85g Chard raw
Fats 0.2g 81.11g Butter
Vitamin C 30mg 0mg Chard raw
Net carbs 2.14g 0.06g Chard raw
Carbs 3.74g 0.06g Chard raw
Cholesterol 0mg 215mg Chard raw
Magnesium 81mg 2mg Chard raw
Calcium 51mg 24mg Chard raw
Potassium 379mg 24mg Chard raw
Iron 1.8mg 0.02mg Chard raw
Sugar 1.1g 0.06g Butter
Fiber 1.6g 0g Chard raw
Copper 0.179mg 0.016mg Chard raw
Zinc 0.36mg 0.09mg Chard raw
Phosphorus 46mg 24mg Chard raw
Sodium 213mg 11mg Butter
Vitamin A 6116IU 2499IU Chard raw
Vitamin A RAE 306µg 684µg Butter
Vitamin E 1.89mg 2.32mg Butter
Manganese 0.366mg 0.004mg Chard raw
Selenium 0.9µg 1µg Butter
Vitamin B1 0.04mg 0.005mg Chard raw
Vitamin B2 0.09mg 0.034mg Chard raw
Vitamin B3 0.4mg 0.042mg Chard raw
Vitamin B5 0.172mg 0.11mg Chard raw
Vitamin B6 0.099mg 0.003mg Chard raw
Vitamin B12 0µg 0.17µg Butter
Vitamin K 830µg 7µg Chard raw
Folate 14µg 3µg Chard raw
Choline 18mg 18.8mg Butter
Saturated Fat 0.03g 50.489g Chard raw
Monounsaturated Fat 0.04g 23.43g Butter
Polyunsaturated fat 0.07g 3.01g Butter
Tryptophan 0.017mg 0.012mg Chard raw
Threonine 0.083mg 0.038mg Chard raw
Isoleucine 0.147mg 0.051mg Chard raw
Leucine 0.13mg 0.083mg Chard raw
Lysine 0.099mg 0.067mg Chard raw
Methionine 0.019mg 0.021mg Butter
Phenylalanine 0.11mg 0.041mg Chard raw
Valine 0.11mg 0.057mg Chard raw
Histidine 0.036mg 0.023mg Chard raw
Omega-3 - ALA 0.315g Butter
Omega-6 - Linoleic acid 2.166g Butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Butter
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
206%
Chard raw
20%
Butter
Minerals Daily Need Coverage Score
34%
Chard raw
4%
Butter

Comparison summary

Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 215mg)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 50.459g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $1.2)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins
Which food is lower in Sugar?
Butter
Butter is lower in Sugar (difference - 1.04g)
Which food contains less Sodium?
Butter
Butter contains less Sodium (difference - 202mg)
Which food is lower in glycemic index?
Butter
Butter is lower in glycemic index (difference - 32)

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. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.