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  6. Chard raw vs. Carbonated water

Chard raw vs. Carbonated water — In-Depth Nutrition Comparison

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How are Chard raw and Carbonated water different?

  • Chard raw is higher than Carbonated water in Vitamin K, Vitamin A RAE, Vitamin C, Iron, Copper, Magnesium, Manganese, Vitamin E , and Potassium.
  • Chard raw covers your daily need of Vitamin K 692% more than Carbonated water.
  • Carbonated water is lower in Sodium.

Chard, swiss, raw and Beverages, carbonated, club soda types were used in this article.

Infographic

Chard raw vs Carbonated water 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 0.71% 1.5% 0.18% 0.38% 2% 2.7% 0% 2.7% 0.13% 0%
Contains more MagnesiumMagnesium +8000%
Contains more CalciumCalcium +920%
Contains more PotassiumPotassium +18850%
Contains more IronIron +17900%
Contains more CopperCopper +2883.3%
Contains more ZincZinc +260%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +36500%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -90.1%

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%
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 99.9 g
Other: 0.1 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1500%
~equal in Water ~99.9g

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 Carbonated water
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chard raw Carbonated water Opinion
Calories 19kcal 0kcal Chard raw
Protein 1.8g 0g Chard raw
Fats 0.2g 0g Chard raw
Vitamin C 30mg 0mg Chard raw
Net carbs 2.14g 0g Chard raw
Carbs 3.74g 0g Chard raw
Magnesium 81mg 1mg Chard raw
Calcium 51mg 5mg Chard raw
Potassium 379mg 2mg Chard raw
Iron 1.8mg 0.01mg Chard raw
Sugar 1.1g 0g Carbonated water
Fiber 1.6g 0g Chard raw
Copper 0.179mg 0.006mg Chard raw
Zinc 0.36mg 0.1mg Chard raw
Phosphorus 46mg 0mg Chard raw
Sodium 213mg 21mg Carbonated water
Vitamin A 6116IU 0IU Chard raw
Vitamin A RAE 306µg 0µg Chard raw
Vitamin E 1.89mg 0mg Chard raw
Manganese 0.366mg 0.001mg Chard raw
Selenium 0.9µg 0µg Chard raw
Vitamin B1 0.04mg 0mg Chard raw
Vitamin B2 0.09mg 0mg Chard raw
Vitamin B3 0.4mg 0mg Chard raw
Vitamin B5 0.172mg 0mg Chard raw
Vitamin B6 0.099mg 0mg Chard raw
Vitamin K 830µg 0µg Chard raw
Folate 14µg 0µg Chard raw
Choline 18mg 0mg Chard raw
Saturated Fat 0.03g 0g Carbonated water
Monounsaturated Fat 0.04g 0g Chard raw
Polyunsaturated fat 0.07g 0g Chard raw
Tryptophan 0.017mg 0mg Chard raw
Threonine 0.083mg 0mg Chard raw
Isoleucine 0.147mg 0mg Chard raw
Leucine 0.13mg 0mg Chard raw
Lysine 0.099mg 0mg Chard raw
Methionine 0.019mg 0mg Chard raw
Phenylalanine 0.11mg 0mg Chard raw
Valine 0.11mg 0mg Chard raw
Histidine 0.036mg 0mg Chard raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Carbonated water
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
0%
Carbonated water
Minerals Daily Need Coverage Score
34%
Chard raw
1%
Carbonated water

Comparison summary

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?
Carbonated water
Carbonated water is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Carbonated water
Carbonated water contains less Sodium (difference - 192mg)
Which food is lower in Saturated Fat?
Carbonated water
Carbonated water is lower in Saturated Fat (difference - 0.03g)
Which food is lower in glycemic index?
Carbonated water
Carbonated water is lower in glycemic index (difference - 32)
Which food is cheaper?
Carbonated water
Carbonated water is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Carbonated water - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174842/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.