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  6. Chard raw vs. Mozzarella

Chard raw vs. Mozzarella — In-Depth Nutrition Comparison

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The main differences between chard raw and mozzarella

  • Chard raw is richer in vitamin K, vitamin A, vitamin C, and iron, yet mozzarella is richer in phosphorus, calcium, vitamin B12, selenium, and zinc.
  • Daily need coverage for vitamin K for chard raw is 690% higher.
  • Chard raw contains less saturated fat.

Food types used in this article are Chard, swiss, raw and Cheese, mozzarella, low sodium.

Infographic

Chard raw vs Mozzarella 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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more MagnesiumMagnesium +211.5%
Contains more PotassiumPotassium +298.9%
Contains more IronIron +620%
Contains more CopperCopper +563%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +1333.3%
Contains more ZincZinc +769.4%
Contains more PhosphorusPhosphorus +1039.1%
Contains less SodiumSodium -92.5%
Contains more SeleniumSelenium +1644.4%

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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +123.4%
Contains more Vitamin EVitamin E +1160%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +233.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +23.8%
Contains more Vitamin KVitamin K +46011.1%
Contains more FolateFolate +55.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +277.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Choline ~18.4mg

All nutrients comparison - raw data values

Nutrient Chard raw Mozzarella DV% diff.
Vitamin K 830µg 1.8µg 690%
Phosphorus 46mg 524mg 68%
Calcium 51mg 731mg 68%
Protein 1.8g 27.5g 51%
Saturated fat 0.03g 10.867g 49%
Vitamin B12 0µg 0.92µg 38%
Vitamin C 30mg 0mg 33%
Selenium 0.9µg 15.7µg 27%
Fats 0.2g 17.1g 26%
Zinc 0.36mg 3.13mg 25%
Vitamin B2 0.09mg 0.34mg 19%
Iron 1.8mg 0.25mg 19%
Vitamin A 306µg 137µg 19%
Cholesterol 0mg 54mg 18%
Copper 0.179mg 0.027mg 17%
Manganese 0.366mg 16%
Calories 19kcal 280kcal 13%
Magnesium 81mg 26mg 13%
Vitamin E 1.89mg 0.15mg 12%
Monounsaturated fat 0.04g 4.844g 12%
Sodium 213mg 16mg 9%
Potassium 379mg 95mg 8%
Fiber 1.6g 0g 6%
Polyunsaturated fat 0.07g 0.509g 3%
Vitamin B5 0.172mg 3%
Vitamin D 0µg 0.3µg 2%
Vitamin B1 0.04mg 0.02mg 2%
Vitamin B3 0.4mg 0.12mg 2%
Vitamin D 0IU 13IU 2%
Folate 14µg 9µg 1%
Vitamin B6 0.099mg 0.08mg 1%
Carbs 3.74g 3.1g 0%
Net carbs 2.14g 3.1g N/A
Sugar 1.1g 1.23g N/A
Choline 18mg 18.4mg 0%
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
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more CarbsCarbs +20.6%
Contains more WaterWater +85.7%
Contains more ProteinProtein +1427.8%
Contains more FatsFats +8450%
Contains more OtherOther +50%

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
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +12010%
Contains more Poly. FatPolyunsaturated fat +627.1%

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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.