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  6. Chard raw vs. Caesar salad

Chard raw vs. Caesar salad — In-Depth Nutrition Comparison

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The main differences between chard raw and caesar salad

  • Chard raw is richer in vitamin K, vitamin A, and vitamin C, yet caesar salad is richer in selenium, vitamin B1, phosphorus, calcium, vitamin B3, and vitamin B12.
  • Daily need coverage for vitamin K for chard raw is 687% higher.
  • Chard raw contains less saturated fat.
  • Chard raw has a lower glycemic index than caesar salad.

Food types used in this article are Chard, swiss, raw and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust.

Infographic

Chard raw vs Caesar salad 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 20% 70% 15% 88% 42% 44% 99% 59% 42% 171%
Contains more MagnesiumMagnesium +189.3%
Contains more PotassiumPotassium +122.9%
Contains more CopperCopper +42.1%
Contains less SodiumSodium -53.1%
Contains more ManganeseManganese +14%
Contains more CalciumCalcium +356.9%
Contains more IronIron +30%
Contains more ZincZinc +347.2%
Contains more PhosphorusPhosphorus +402.2%
Contains more SeleniumSelenium +3388.9%

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% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +292.3%
Contains more Vitamin EVitamin E +209.8%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +13967.8%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +842.5%
Contains more Vitamin B2Vitamin B2 +230%
Contains more Vitamin B3Vitamin B3 +709.3%
Contains more Vitamin B5Vitamin B5 +159.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Caesar salad DV% diff.
Vitamin K 830µg 5.9µg 687%
Selenium 0.9µg 31.4µg 55%
Vitamin C 30mg 0mg 33%
Vitamin B1 0.04mg 0.377mg 28%
Phosphorus 46mg 231mg 26%
Vitamin A 306µg 78µg 25%
Protein 1.8g 13.39g 23%
Saturated fat 0.03g 4.206g 19%
Calcium 51mg 233mg 18%
Vitamin B3 0.4mg 3.237mg 18%
Vitamin B12 0µg 0.4µg 17%
Vitamin B2 0.09mg 0.297mg 16%
Fats 0.2g 9.54g 14%
Magnesium 81mg 28mg 13%
Calories 19kcal 265kcal 12%
Zinc 0.36mg 1.61mg 11%
Starch 25.29g 10%
Sodium 213mg 454mg 10%
Vitamin E 1.89mg 0.61mg 9%
Polyunsaturated fat 0.07g 1.461g 9%
Carbs 3.74g 31.5g 9%
Vitamin B6 0.099mg 8%
Cholesterol 0mg 24mg 8%
Iron 1.8mg 2.34mg 7%
Copper 0.179mg 0.126mg 6%
Monounsaturated fat 0.04g 2.38g 6%
Potassium 379mg 170mg 6%
Vitamin B5 0.172mg 0.447mg 6%
Folate 14µg 4%
Choline 18mg 3%
Manganese 0.366mg 0.321mg 2%
Fructose 1.13g 1%
Net carbs 2.14g 29.8g N/A
Sugar 1.1g 4.02g N/A
Fiber 1.6g 1.7g 0%
Tryptophan 0.017mg 0.15mg 0%
Threonine 0.083mg 0.393mg 0%
Isoleucine 0.147mg 0.547mg 0%
Leucine 0.13mg 1.137mg 0%
Lysine 0.099mg 0.523mg 0%
Methionine 0.019mg 0.3mg 0%
Phenylalanine 0.11mg 0.717mg 0%
Valine 0.11mg 0.7mg 0%
Histidine 0.036mg 0.36mg 0%
Omega-3 - ALA 0.155g 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
13% 10% 32% 43% 2%
Protein: 13.39 g
Fats: 9.54 g
Carbs: 31.5 g
Water: 43.39 g
Other: 2.18 g
Contains more WaterWater +113.6%
Contains more ProteinProtein +643.9%
Contains more FatsFats +4670%
Contains more CarbsCarbs +742.2%
Contains more OtherOther +36.3%

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
52% 30% 18%
Saturated fat: Sat. Fat 4.206 g
Monounsaturated fat: Mono. Fat 2.38 g
Polyunsaturated fat: Poly. Fat 1.461 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +5850%
Contains more Poly. FatPolyunsaturated fat +1987.1%

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. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/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.