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  6. Chard raw vs. Cheese sandwich

Chard raw vs. Cheese sandwich — In-Depth Nutrition Comparison

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Significant differences between chard raw and cheese sandwich

  • Chard raw has more vitamin A and vitamin C; however, cheese sandwich is richer in phosphorus, selenium, manganese, vitamin B1, vitamin B2, and vitamin B3.
  • Chard raw covers your daily vitamin A needs 121% more than cheese sandwich.
  • Cheese sandwich has 20 times less vitamin C than chard raw. Chard raw has 30mg of vitamin C, while cheese sandwich has 1.5mg.
  • Chard raw contains less sodium.
  • Cheese sandwich has a higher glycemic index. The glycemic index of cheese sandwich is 54, while the glycemic index of chard raw is 32.

Specific food types used in this comparison are Chard, swiss, raw and Crackers, wheat, sandwich, with cheese filling.

Infographic

Chard raw vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +23.9%
Contains more CopperCopper +11.9%
Contains less SodiumSodium -74.6%
Contains more CalciumCalcium +300%
Contains more IronIron +45.6%
Contains more ZincZinc +141.7%
Contains more PhosphorusPhosphorus +730.4%
Contains more ManganeseManganese +195.9%
Contains more SeleniumSelenium +2600%

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin CVitamin C +1900%
Contains more Vitamin AVitamin A +1357.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +795%
Contains more Vitamin B2Vitamin B2 +374.4%
Contains more Vitamin B3Vitamin B3 +696.3%
Contains more Vitamin B5Vitamin B5 +261.6%
Contains more Vitamin B6Vitamin B6 +163.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +357.1%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Chard raw Cheese sandwich DV% diff.
Vitamin K 830µg 692%
Polyunsaturated fat 0.07g 9.166g 61%
Phosphorus 46mg 382mg 48%
Selenium 0.9µg 24.3µg 43%
Fats 0.2g 25g 38%
Vitamin C 30mg 1.5mg 32%
Vitamin A 306µg 21µg 32%
Manganese 0.366mg 1.083mg 31%
Vitamin B1 0.04mg 0.358mg 27%
Sodium 213mg 839mg 27%
Monounsaturated fat 0.04g 10.351g 26%
Vitamin B2 0.09mg 0.427mg 26%
Calories 19kcal 497kcal 24%
Saturated fat 0.03g 4.129g 19%
Carbs 3.74g 58.2g 18%
Vitamin B3 0.4mg 3.185mg 17%
Protein 1.8g 9.8g 16%
Calcium 51mg 204mg 15%
Vitamin E 1.89mg 13%
Folate 14µg 64µg 13%
Vitamin B6 0.099mg 0.261mg 12%
Iron 1.8mg 2.62mg 10%
Vitamin B5 0.172mg 0.622mg 9%
Fiber 1.6g 3.1g 6%
Magnesium 81mg 54mg 6%
Vitamin B12 0µg 0.12µg 5%
Zinc 0.36mg 0.87mg 5%
Choline 18mg 3%
Copper 0.179mg 0.16mg 2%
Cholesterol 0mg 7mg 2%
Potassium 379mg 306mg 2%
Net carbs 2.14g 55.1g N/A
Sugar 1.1g N/A
Tryptophan 0.017mg 0.13mg 0%
Threonine 0.083mg 0.298mg 0%
Isoleucine 0.147mg 0.383mg 0%
Leucine 0.13mg 0.698mg 0%
Lysine 0.099mg 0.344mg 0%
Methionine 0.019mg 0.167mg 0%
Phenylalanine 0.11mg 0.472mg 0%
Valine 0.11mg 0.438mg 0%
Histidine 0.036mg 0.219mg 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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more WaterWater +2795.6%
Contains more ProteinProtein +444.4%
Contains more FatsFats +12400%
Contains more CarbsCarbs +1456.1%
Contains more OtherOther +137.5%

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +25777.5%
Contains more Poly. FatPolyunsaturated fat +12994.3%

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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.