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  6. Chard raw vs. Caramel

Chard raw vs. Caramel — In-Depth Nutrition Comparison

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Differences between chard raw and caramel

  • Chard raw has more vitamin K, vitamin A, vitamin C, iron, copper, manganese, and magnesium, while caramel has more vitamin B2 and vitamin B12.
  • Chard raw's daily need coverage for vitamin K is 690% higher.
  • Caramel contains 146 times less vitamin A than chard raw. Chard raw contains 6116IU of vitamin A, while caramel contains 42IU.
  • 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 caramel is 65.

The food types used in this comparison are Chard, swiss, raw and Candies, caramels.

Infographic

Chard raw vs Caramel 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 12% 41% 19% 5.3% 6% 12% 49% 32% 1.4% 9.8%
Contains more MagnesiumMagnesium +376.5%
Contains more PotassiumPotassium +77.1%
Contains more IronIron +1185.7%
Contains more CopperCopper +894.4%
Contains less SodiumSodium -13.1%
Contains more ManganeseManganese +3227.3%
Contains more CalciumCalcium +170.6%
Contains more ZincZinc +22.2%
Contains more PhosphorusPhosphorus +147.8%
Contains more SeleniumSelenium +100%

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 1.3% 4% 9.2% 0% 26% 59% 2.8% 37% 13% 38% 4.5% 3% 4.4%
Contains more Vitamin CVitamin C +7400%
Contains more Vitamin AVitamin A +2450%
Contains more Vitamin EVitamin E +310.9%
Contains more Vitamin B3Vitamin B3 +170.3%
Contains more Vitamin B6Vitamin B6 +76.8%
Contains more Vitamin KVitamin K +46011.1%
Contains more FolateFolate +250%
Contains more CholineCholine +125%
Contains more Vitamin B1Vitamin B1 +157.5%
Contains more Vitamin B2Vitamin B2 +184.4%
Contains more Vitamin B5Vitamin B5 +260.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Caramel DV% diff.
Vitamin K 830µg 1.8µg 690%
Vitamin A 306µg 12µg 33%
Vitamin C 30mg 0.4mg 33%
Carbs 3.74g 77g 24%
Polyunsaturated fat 0.07g 3.478g 23%
Iron 1.8mg 0.14mg 21%
Copper 0.179mg 0.018mg 18%
Calories 19kcal 382kcal 18%
Magnesium 81mg 17mg 15%
Manganese 0.366mg 0.011mg 15%
Vitamin B12 0µg 0.3µg 13%
Vitamin B2 0.09mg 0.256mg 13%
Fats 0.2g 8.1g 12%
Saturated fat 0.03g 2.476g 11%
Phosphorus 46mg 114mg 10%
Vitamin E 1.89mg 0.46mg 10%
Calcium 51mg 138mg 9%
Vitamin B5 0.172mg 0.62mg 9%
Protein 1.8g 4.6g 6%
Fiber 1.6g 0g 6%
Vitamin B1 0.04mg 0.103mg 5%
Potassium 379mg 214mg 5%
Monounsaturated fat 0.04g 1.542g 4%
Vitamin B6 0.099mg 0.056mg 3%
Folate 14µg 4µg 3%
Cholesterol 0mg 7mg 2%
Choline 18mg 8mg 2%
Selenium 0.9µg 1.8µg 2%
Vitamin B3 0.4mg 0.148mg 2%
Zinc 0.36mg 0.44mg 1%
Sodium 213mg 245mg 1%
Net carbs 2.14g 77g N/A
Sugar 1.1g 65.5g N/A
Tryptophan 0.017mg 0.06mg 0%
Threonine 0.083mg 0.192mg 0%
Isoleucine 0.147mg 0.258mg 0%
Leucine 0.13mg 0.417mg 0%
Lysine 0.099mg 0.338mg 0%
Methionine 0.019mg 0.107mg 0%
Phenylalanine 0.11mg 0.205mg 0%
Valine 0.11mg 0.285mg 0%
Histidine 0.036mg 0.115mg 0%

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
5% 8% 77% 9% 2%
Protein: 4.6 g
Fats: 8.1 g
Carbs: 77 g
Water: 8.5 g
Other: 1.8 g
Contains more WaterWater +990.1%
Contains more ProteinProtein +155.6%
Contains more FatsFats +3950%
Contains more CarbsCarbs +1958.8%
Contains more OtherOther +12.5%

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
33% 21% 46%
Saturated fat: Sat. Fat 2.476 g
Monounsaturated fat: Mono. Fat 1.542 g
Polyunsaturated fat: Poly. Fat 3.478 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +3755%
Contains more Poly. FatPolyunsaturated fat +4868.6%

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. Caramel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167974/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.