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Chard raw vs. Cervelat — In-Depth Nutrition Comparison

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A recap on the differences between chard raw and cervelat

  • Chard raw is higher in vitamin K and vitamin A, yet cervelat is higher in vitamin B12, selenium, vitamin B3, zinc, and vitamin B2.
  • Chard raw covers your daily vitamin K needs 691% more than cervelat.
  • The amount of sodium in chard raw is lower.

Food varieties used in this article are Chard, swiss, raw and Thuringer, cervelat, summer sausage, beef, pork.

Infographic

Chard raw vs Cervelat infographic
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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.
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 10% 2.7% 23% 77% 50% 70% 48% 170% 0% 111%
Contains more MagnesiumMagnesium +478.6%
Contains more CalciumCalcium +466.7%
Contains more PotassiumPotassium +45.8%
Contains more CopperCopper +19.3%
Contains less SodiumSodium -83.6%
Contains more ManganeseManganese +∞%
Contains more IronIron +13.3%
Contains more ZincZinc +611.1%
Contains more PhosphorusPhosphorus +141.3%
Contains more SeleniumSelenium +2155.6%

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 55% 0% 4.4% 17% 38% 76% 81% 0% 60% 688% 3.3% 1.5% 43%
Contains more Vitamin CVitamin C +80.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +759.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +63746.2%
Contains more FolateFolate +600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B3Vitamin B3 +977.5%
Contains more Vitamin B6Vitamin B6 +162.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +338.3%

All nutrients comparison - raw data values

Nutrient Chard raw Cervelat DV% diff.
Vitamin K 830µg 1.3µg 691%
Vitamin B12 0µg 5.5µg 229%
Saturated fat 0.03g 11.51g 52%
Fats 0.2g 30.43g 47%
Sodium 213mg 1300mg 47%
Selenium 0.9µg 20.3µg 35%
Vitamin A 306µg 0µg 34%
Monounsaturated fat 0.04g 12.97g 32%
Protein 1.8g 17.45g 31%
Cholesterol 0mg 74mg 25%
Vitamin B3 0.4mg 4.31mg 24%
Zinc 0.36mg 2.56mg 20%
Vitamin B2 0.09mg 0.33mg 18%
Calories 19kcal 362kcal 17%
Manganese 0.366mg 16%
Magnesium 81mg 14mg 16%
Vitamin C 30mg 16.6mg 15%
Vitamin B6 0.099mg 0.26mg 12%
Choline 18mg 78.9mg 11%
Vitamin E 1.89mg 0.22mg 11%
Vitamin B1 0.04mg 0.15mg 9%
Phosphorus 46mg 111mg 9%
Polyunsaturated fat 0.07g 1.2g 8%
Vitamin D 0µg 1.1µg 6%
Vitamin D 0IU 44IU 6%
Fiber 1.6g 0g 6%
Potassium 379mg 260mg 4%
Calcium 51mg 9mg 4%
Iron 1.8mg 2.04mg 3%
Vitamin B5 0.172mg 3%
Folate 14µg 2µg 3%
Copper 0.179mg 0.15mg 3%
Carbs 3.74g 3.33g 0%
Net carbs 2.14g 3.33g N/A
Sugar 1.1g 0.85g N/A
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 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
17% 30% 3% 45% 4%
Protein: 17.45 g
Fats: 30.43 g
Carbs: 3.33 g
Water: 45.18 g
Other: 3.61 g
Contains more CarbsCarbs +12.3%
Contains more WaterWater +105.1%
Contains more ProteinProtein +869.4%
Contains more FatsFats +15115%
Contains more OtherOther +125.6%

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
45% 51% 5%
Saturated fat: Sat. Fat 11.51 g
Monounsaturated fat: Mono. Fat 12.97 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +32325%
Contains more Poly. FatPolyunsaturated fat +1614.3%

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. Cervelat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172940/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.