Chard raw vs. Béchamel sauce — In-Depth Nutrition Comparison
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Important differences between chard raw and béchamel sauce
- Chard raw has more vitamin K, vitamin A, vitamin C, iron, copper, magnesium, manganese, and vitamin E; however, béchamel sauce has more vitamin B12.
- Chard raw's daily need coverage for vitamin K is 691% more.
- Chard raw has 38 times more vitamin C than béchamel sauce. Chard raw has 30mg of vitamin C, while béchamel sauce has 0.8mg.
- Chard raw is lower in saturated fat.
The food varieties used in the comparison are Chard, swiss, raw and Sauce, homemade, white, thin.
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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.
| Contains more MagnesiumMagnesium | +440% |
| Contains more PotassiumPotassium | +132.5% |
| Contains more IronIron | +757.1% |
| Contains more CopperCopper | +1276.9% |
| Contains less SodiumSodium | -35.1% |
| Contains more ManganeseManganese | +1425% |
| Contains more CalciumCalcium | +147.1% |
| Contains more ZincZinc | +16.7% |
| Contains more PhosphorusPhosphorus | +119.6% |
| Contains more SeleniumSelenium | +266.7% |
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.
| Contains more Vitamin CVitamin C | +3650% |
| Contains more Vitamin AVitamin A | +319.2% |
| Contains more Vitamin EVitamin E | +1011.8% |
| Contains more Vitamin B3Vitamin B3 | +53.3% |
| Contains more Vitamin B6Vitamin B6 | +141.5% |
| Contains more Vitamin KVitamin K | +138233.3% |
| Contains more FolateFolate | +55.6% |
| Contains more CholineCholine | +27.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +37.5% |
| Contains more Vitamin B2Vitamin B2 | +104.4% |
| Contains more Vitamin B5Vitamin B5 | +97.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 0.6µg | 691% |
| Vitamin C | 30mg | 0.8mg | 32% |
| Vitamin A | 306µg | 73µg | 26% |
| Iron | 1.8mg | 0.21mg | 20% |
| Copper | 0.179mg | 0.013mg | 18% |
| Magnesium | 81mg | 15mg | 16% |
| Manganese | 0.366mg | 0.024mg | 15% |
| Vitamin B12 | 0µg | 0.3µg | 13% |
| Vitamin E | 1.89mg | 0.17mg | 11% |
| Fats | 0.2g | 6.73g | 10% |
| Polyunsaturated fat | 0.07g | 1.586g | 10% |
| Saturated fat | 0.03g | 2.152g | 10% |
| Phosphorus | 46mg | 101mg | 8% |
| Calcium | 51mg | 126mg | 8% |
| Monounsaturated fat | 0.04g | 2.67g | 7% |
| Vitamin B2 | 0.09mg | 0.184mg | 7% |
| Potassium | 379mg | 163mg | 6% |
| Vitamin D | 0IU | 49IU | 6% |
| Fiber | 1.6g | 0.1g | 6% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Sodium | 213mg | 328mg | 5% |
| Calories | 19kcal | 105kcal | 4% |
| Vitamin B6 | 0.099mg | 0.041mg | 4% |
| Selenium | 0.9µg | 3.3µg | 4% |
| Protein | 1.8g | 3.77g | 4% |
| Vitamin B5 | 0.172mg | 0.339mg | 3% |
| Cholesterol | 0mg | 8mg | 3% |
| Vitamin B1 | 0.04mg | 0.055mg | 1% |
| Carbs | 3.74g | 7.4g | 1% |
| Zinc | 0.36mg | 0.42mg | 1% |
| Vitamin B3 | 0.4mg | 0.261mg | 1% |
| Folate | 14µg | 9µg | 1% |
| Choline | 18mg | 14.1mg | 1% |
| Net carbs | 2.14g | 7.3g | N/A |
| Sugar | 1.1g | 4.78g | N/A |
| Tryptophan | 0.017mg | 0.046mg | 0% |
| Threonine | 0.083mg | 0.147mg | 0% |
| Isoleucine | 0.147mg | 0.198mg | 0% |
| Leucine | 0.13mg | 0.32mg | 0% |
| Lysine | 0.099mg | 0.259mg | 0% |
| Methionine | 0.019mg | 0.082mg | 0% |
| Phenylalanine | 0.11mg | 0.157mg | 0% |
| Valine | 0.11mg | 0.219mg | 0% |
| Histidine | 0.036mg | 0.089mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.8 g
Fats:
0.2 g
Carbs:
3.74 g
Water:
92.66 g
Other:
1.6 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more WaterWater | +14.9% |
| Contains more ProteinProtein | +109.4% |
| Contains more FatsFats | +3265% |
| Contains more CarbsCarbs | +97.9% |
~equal in
Other
~1.44g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.03 g
Monounsaturated fat:
Mono. Fat
0.04 g
Polyunsaturated fat:
Poly. Fat
0.07 g
Saturated fat:
Sat. Fat
2.152 g
Monounsaturated fat:
Mono. Fat
2.67 g
Polyunsaturated fat:
Poly. Fat
1.586 g
| Contains less Sat. FatSaturated fat | -98.6% |
| Contains more Mono. FatMonounsaturated fat | +6575% |
| Contains more Poly. FatPolyunsaturated fat | +2165.7% |