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  6. Chard raw vs. Butter cookie

Chard raw vs. Butter cookie — In-Depth Nutrition Comparison

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Important differences between chard raw and butter cookie

  • Chard raw has more vitamin K, vitamin A, vitamin C, and magnesium; however, butter cookie has more vitamin B1, vitamin B2, vitamin B3, and folate.
  • Chard raw's daily need coverage for vitamin K is 690% more.
  • Chard raw is lower in saturated fat.
  • Butter cookie has a higher glycemic index than chard raw.

The food varieties used in the comparison are Chard, swiss, raw and Cookies, butter, commercially prepared, enriched.

Infographic

Chard raw vs Butter cookie 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 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
Contains more MagnesiumMagnesium +575%
Contains more CalciumCalcium +75.9%
Contains more PotassiumPotassium +241.4%
Contains less SodiumSodium -24.5%
Contains more ManganeseManganese +115.3%
Contains more IronIron +23.3%
Contains more CopperCopper +11.7%
Contains more PhosphorusPhosphorus +121.7%
Contains more SeleniumSelenium +833.3%
~equal in Zinc ~0.38mg

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 0% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +85.5%
Contains more Vitamin EVitamin E +225.9%
Contains more Vitamin B6Vitamin B6 +175%
Contains more Vitamin KVitamin K +48723.5%
Contains more CholineCholine +176.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +825%
Contains more Vitamin B2Vitamin B2 +272.2%
Contains more Vitamin B3Vitamin B3 +697.5%
Contains more Vitamin B5Vitamin B5 +183.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +442.9%

All nutrients comparison - raw data values

Nutrient Chard raw Butter cookie DV% diff.
Vitamin K 830µg 1.7µg 690%
Saturated fat 0.03g 11.051g 50%
Cholesterol 0mg 117mg 39%
Vitamin C 30mg 0mg 33%
Fats 0.2g 18.8g 29%
Vitamin B1 0.04mg 0.37mg 28%
Calories 19kcal 467kcal 22%
Carbs 3.74g 68.9g 22%
Vitamin B2 0.09mg 0.335mg 19%
Vitamin B3 0.4mg 3.19mg 17%
Magnesium 81mg 12mg 16%
Folate 14µg 76µg 16%
Vitamin A 306µg 165µg 16%
Vitamin B12 0µg 0.36µg 15%
Monounsaturated fat 0.04g 5.522g 14%
Selenium 0.9µg 8.4µg 14%
Protein 1.8g 6.1g 9%
Vitamin E 1.89mg 0.58mg 9%
Manganese 0.366mg 0.17mg 9%
Potassium 379mg 111mg 8%
Phosphorus 46mg 102mg 8%
Vitamin B5 0.172mg 0.488mg 6%
Polyunsaturated fat 0.07g 0.982g 6%
Vitamin B6 0.099mg 0.036mg 5%
Iron 1.8mg 2.22mg 5%
Fiber 1.6g 0.8g 3%
Sodium 213mg 282mg 3%
Choline 18mg 6.5mg 2%
Vitamin D 0IU 16IU 2%
Vitamin D 0µg 0.4µg 2%
Copper 0.179mg 0.2mg 2%
Calcium 51mg 29mg 2%
Net carbs 2.14g 68.1g N/A
Sugar 1.1g 20.24g N/A
Zinc 0.36mg 0.38mg 0%
Tryptophan 0.017mg 0.084mg 0%
Threonine 0.083mg 0.215mg 0%
Isoleucine 0.147mg 0.277mg 0%
Leucine 0.13mg 0.471mg 0%
Lysine 0.099mg 0.308mg 0%
Methionine 0.019mg 0.131mg 0%
Phenylalanine 0.11mg 0.299mg 0%
Valine 0.11mg 0.315mg 0%
Histidine 0.036mg 0.136mg 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.007g 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
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 g
Contains more WaterWater +1914.3%
Contains more ProteinProtein +238.9%
Contains more FatsFats +9300%
Contains more CarbsCarbs +1742.2%
~equal in Other ~1.6g

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
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +13705%
Contains more Poly. FatPolyunsaturated fat +1302.9%

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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.