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  6. Chard raw vs. Cheese

Chard raw vs. Cheese — In-Depth Nutrition Comparison

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What are the main differences between chard raw and cheese?

  • Chard raw is richer in vitamin K, vitamin A, and vitamin C, while cheese is higher in calcium, phosphorus, selenium, vitamin B12, and zinc.
  • Chard raw's daily need coverage for vitamin K is 690% higher.
  • Chard raw is lower in saturated fat.
  • Chard raw has a higher glycemic index (32) than cheese (0).

We used Chard, swiss, raw and Cheese, cheddar types in this comparison.

Infographic

Chard raw vs Cheese 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%
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +398.7%
Contains more IronIron +1185.7%
Contains more CopperCopper +496.7%
Contains less SodiumSodium -67.4%
Contains more ManganeseManganese +1255.6%
Contains more CalciumCalcium +1292.2%
Contains more ZincZinc +911.1%
Contains more PhosphorusPhosphorus +889.1%
Contains more SeleniumSelenium +3066.7%

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.
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%
Cheese
Cheese
5
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +166.2%
Contains more Vitamin B1Vitamin B1 +37.9%
Contains more Vitamin B3Vitamin B3 +578%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin KVitamin K +34483.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +375.6%
Contains more Vitamin B5Vitamin B5 +138.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +92.9%
~equal in Vitamin A ~330µg
~equal in Choline ~16.5mg

All nutrients comparison - raw data values

Nutrient Chard raw Cheese DV% diff.
Vitamin K 830µg 2.4µg 690%
Saturated fat 0.03g 18.867g 86%
Calcium 51mg 710mg 66%
Phosphorus 46mg 455mg 58%
Fats 0.2g 33.31g 51%
Selenium 0.9µg 28.5µg 50%
Vitamin B12 0µg 1.1µg 46%
Protein 1.8g 22.87g 42%
Vitamin C 30mg 0mg 33%
Cholesterol 0mg 99mg 33%
Zinc 0.36mg 3.64mg 30%
Vitamin B2 0.09mg 0.428mg 26%
Monounsaturated fat 0.04g 9.246g 23%
Iron 1.8mg 0.14mg 21%
Sodium 213mg 653mg 19%
Calories 19kcal 404kcal 19%
Copper 0.179mg 0.03mg 17%
Manganese 0.366mg 0.027mg 15%
Magnesium 81mg 27mg 13%
Potassium 379mg 76mg 9%
Polyunsaturated fat 0.07g 1.421g 9%
Vitamin E 1.89mg 0.71mg 8%
Fiber 1.6g 0g 6%
Vitamin B5 0.172mg 0.41mg 5%
Vitamin D 0IU 24IU 3%
Vitamin A 306µg 330µg 3%
Vitamin D 0µg 0.6µg 3%
Folate 14µg 27µg 3%
Vitamin B6 0.099mg 0.066mg 3%
Vitamin B3 0.4mg 0.059mg 2%
Vitamin B1 0.04mg 0.029mg 1%
Carbs 3.74g 3.09g 0%
Net carbs 2.14g 3.09g N/A
Sugar 1.1g 0.48g N/A
Trans fat 0g 0.917g N/A
Choline 18mg 16.5mg 0%
Tryptophan 0.017mg 0.547mg 0%
Threonine 0.083mg 1.044mg 0%
Isoleucine 0.147mg 1.206mg 0%
Leucine 0.13mg 1.939mg 0%
Lysine 0.099mg 1.025mg 0%
Methionine 0.019mg 0.547mg 0%
Phenylalanine 0.11mg 1.074mg 0%
Valine 0.11mg 1.404mg 0%
Histidine 0.036mg 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g 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
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +21%
Contains more WaterWater +150.3%
Contains more ProteinProtein +1170.6%
Contains more FatsFats +16555%
Contains more OtherOther +131.9%

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
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +23015%
Contains more Poly. FatPolyunsaturated fat +1930%

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.