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  6. Chard raw vs. Cottage cheese

Chard raw vs. Cottage cheese — In-Depth Nutrition Comparison

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How are chard raw and cottage cheese different?

  • Chard raw is higher in vitamin K, vitamin A, vitamin C, iron, magnesium, copper, and manganese; however, cottage cheese is richer in vitamin B12, phosphorus, and selenium.
  • Daily need coverage for vitamin K for chard raw is 692% higher.
  • Cottage cheese has a lower glycemic index (10) than chard raw (32).

Chard, swiss, raw and Cheese, cottage, creamed, large or small curd are the varieties used in this article.

Infographic

Chard raw vs Cottage 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +912.5%
Contains more PotassiumPotassium +264.4%
Contains more IronIron +2471.4%
Contains more CopperCopper +517.2%
Contains less SodiumSodium -41.5%
Contains more ManganeseManganese +18200%
Contains more CalciumCalcium +62.7%
Contains more ZincZinc +11.1%
Contains more PhosphorusPhosphorus +245.7%
Contains more SeleniumSelenium +977.8%

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +727%
Contains more Vitamin EVitamin E +2262.5%
Contains more Vitamin B1Vitamin B1 +48.1%
Contains more Vitamin B3Vitamin B3 +304%
Contains more Vitamin B6Vitamin B6 +115.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +16.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +81.1%
Contains more Vitamin B5Vitamin B5 +223.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Choline ~18.4mg

All nutrients comparison - raw data values

Nutrient Chard raw Cottage cheese DV% diff.
Vitamin K 830µg 0µg 692%
Vitamin C 30mg 0mg 33%
Vitamin A 306µg 37µg 30%
Iron 1.8mg 0.07mg 22%
Protein 1.8g 11.12g 19%
Vitamin B12 0µg 0.43µg 18%
Copper 0.179mg 0.029mg 17%
Magnesium 81mg 8mg 17%
Phosphorus 46mg 159mg 16%
Selenium 0.9µg 9.7µg 16%
Manganese 0.366mg 0.002mg 16%
Vitamin E 1.89mg 0.08mg 12%
Vitamin B5 0.172mg 0.557mg 8%
Saturated fat 0.03g 1.718g 8%
Potassium 379mg 104mg 8%
Sodium 213mg 364mg 7%
Fiber 1.6g 0g 6%
Cholesterol 0mg 17mg 6%
Vitamin B2 0.09mg 0.163mg 6%
Fats 0.2g 4.3g 6%
Vitamin B6 0.099mg 0.046mg 4%
Calories 19kcal 98kcal 4%
Calcium 51mg 83mg 3%
Monounsaturated fat 0.04g 0.778g 2%
Vitamin B3 0.4mg 0.099mg 2%
Vitamin B1 0.04mg 0.027mg 1%
Folate 14µg 12µg 1%
Vitamin D 0µg 0.1µg 1%
Carbs 3.74g 3.38g 0%
Net carbs 2.14g 3.38g N/A
Vitamin D 0IU 3IU 0%
Sugar 1.1g 2.67g N/A
Zinc 0.36mg 0.4mg 0%
Choline 18mg 18.4mg 0%
Polyunsaturated fat 0.07g 0.123g 0%
Tryptophan 0.017mg 0.147mg 0%
Threonine 0.083mg 0.5mg 0%
Isoleucine 0.147mg 0.591mg 0%
Leucine 0.13mg 1.116mg 0%
Lysine 0.099mg 0.934mg 0%
Methionine 0.019mg 0.269mg 0%
Phenylalanine 0.11mg 0.577mg 0%
Valine 0.11mg 0.748mg 0%
Histidine 0.036mg 0.326mg 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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more WaterWater +16.1%
Contains more OtherOther +13.5%
Contains more ProteinProtein +517.8%
Contains more FatsFats +2050%
~equal in Carbs ~3.38g

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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +1845%
Contains more Poly. FatPolyunsaturated fat +75.7%

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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.