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  6. Chard raw vs. Cheesecake

Chard raw vs. Cheesecake — In-Depth Nutrition Comparison

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The main differences between chard raw and cheesecake

  • Chard raw is richer than cheesecake in vitamin K, vitamin A, vitamin C, copper, magnesium, iron, and manganese.
  • Daily need coverage for vitamin K for chard raw is 688% higher.
  • Chard raw contains 75 times more vitamin C than cheesecake. Chard raw contains 30mg of vitamin C, while cheesecake contains 0.4mg.
  • Chard raw contains less sodium.
  • Chard raw has a lower glycemic index than cheesecake.

Food types used in this article are Chard, swiss, raw and Cheesecake commercially prepared.

Infographic

Chard raw vs Cheesecake 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 7.9% 15% 7.9% 24% 6.7% 14% 40% 57% 18% 28%
Contains more MagnesiumMagnesium +636.4%
Contains more PotassiumPotassium +321.1%
Contains more IronIron +185.7%
Contains more CopperCopper +795%
Contains less SodiumSodium -51.4%
Contains more ManganeseManganese +161.4%
Contains more ZincZinc +41.7%
Contains more PhosphorusPhosphorus +102.2%
Contains more SeleniumSelenium +477.8%
~equal in Calcium ~51mg

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 1.3% 53% 11% 7.5% 7% 45% 3.7% 34% 12% 21% 11% 14% 25%
Contains more Vitamin CVitamin C +7400%
Contains more Vitamin AVitamin A +92.5%
Contains more Vitamin EVitamin E +237.5%
Contains more Vitamin B1Vitamin B1 +42.9%
Contains more Vitamin B3Vitamin B3 +105.1%
Contains more Vitamin B6Vitamin B6 +90.4%
Contains more Vitamin KVitamin K +18763.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +114.4%
Contains more Vitamin B5Vitamin B5 +232%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +28.6%
Contains more CholineCholine +155%

All nutrients comparison - raw data values

Nutrient Chard raw Cheesecake DV% diff.
Vitamin K 830µg 4.4µg 688%
Saturated fat 0.03g 9.921g 45%
Fats 0.2g 22.5g 34%
Vitamin C 30mg 0.4mg 33%
Monounsaturated fat 0.04g 8.634g 21%
Copper 0.179mg 0.02mg 18%
Cholesterol 0mg 55mg 18%
Magnesium 81mg 11mg 17%
Vitamin A 306µg 159µg 16%
Iron 1.8mg 0.63mg 15%
Calories 19kcal 321kcal 15%
Polyunsaturated fat 0.07g 1.602g 10%
Manganese 0.366mg 0.14mg 10%
Sodium 213mg 438mg 10%
Potassium 379mg 90mg 9%
Vitamin E 1.89mg 0.56mg 9%
Vitamin B5 0.172mg 0.571mg 8%
Vitamin B2 0.09mg 0.193mg 8%
Selenium 0.9µg 5.2µg 8%
Phosphorus 46mg 93mg 7%
Carbs 3.74g 25.5g 7%
Protein 1.8g 5.5g 7%
Vitamin B12 0µg 0.17µg 7%
Fiber 1.6g 0.4g 5%
Choline 18mg 45.9mg 5%
Vitamin B6 0.099mg 0.052mg 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 18IU 2%
Folate 14µg 18µg 1%
Vitamin B3 0.4mg 0.195mg 1%
Vitamin B1 0.04mg 0.028mg 1%
Zinc 0.36mg 0.51mg 1%
Net carbs 2.14g 25.1g N/A
Calcium 51mg 51mg 0%
Sugar 1.1g 21.8g N/A
Tryptophan 0.017mg 0.064mg 0%
Threonine 0.083mg 0.222mg 0%
Isoleucine 0.147mg 0.281mg 0%
Leucine 0.13mg 0.464mg 0%
Lysine 0.099mg 0.372mg 0%
Methionine 0.019mg 0.136mg 0%
Phenylalanine 0.11mg 0.258mg 0%
Valine 0.11mg 0.314mg 0%
Histidine 0.036mg 0.133mg 0%
Omega-3 - DHA 0g 0.005g 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
6% 23% 26% 46%
Protein: 5.5 g
Fats: 22.5 g
Carbs: 25.5 g
Water: 45.6 g
Other: 0.9 g
Contains more WaterWater +103.2%
Contains more OtherOther +77.8%
Contains more ProteinProtein +205.6%
Contains more FatsFats +11150%
Contains more CarbsCarbs +581.8%

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
49% 43% 8%
Saturated fat: Sat. Fat 9.921 g
Monounsaturated fat: Mono. Fat 8.634 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +21485%
Contains more Poly. FatPolyunsaturated fat +2188.6%

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. Cheesecake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172711/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.