Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Chard raw vs. Chicken fingers — In-Depth Nutrition Comparison

Compare

How are chard raw and chicken fingers different?

  • Chard raw is richer in vitamin K, vitamin A, and vitamin C, while chicken fingers are higher in vitamin B3, phosphorus, selenium, vitamin B6, and vitamin B5.
  • Chard raw covers your daily need for vitamin K, 685% more than chicken fingers.
  • Chard raw contains 556 times more vitamin A than chicken fingers. Chard raw contains 6116IU of vitamin A, while chicken fingers contain 11IU.
  • Chard raw is lower in sodium.
  • Chicken fingers have a higher glycemic index (46) than chard raw (32).

Chard, swiss, raw and Fast foods, chicken tenders types were used in this article.

Infographic

Chard raw vs Chicken fingers 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 20% 5.1% 33% 27% 23% 19% 121% 100% 30% 95%
Contains more MagnesiumMagnesium +189.3%
Contains more CalciumCalcium +200%
Contains more IronIron +146.6%
Contains more CopperCopper +159.4%
Contains less SodiumSodium -72.3%
Contains more ManganeseManganese +60.5%
Contains more ZincZinc +97.2%
Contains more PhosphorusPhosphorus +513%
Contains more SeleniumSelenium +1844.4%
~equal in Potassium ~373mg

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 3.7% 1% 63% 3% 28% 41% 154% 75% 98% 20% 20% 14% 24%
Contains more Vitamin CVitamin C +2627.3%
Contains more Vitamin AVitamin A +10100%
Contains more Vitamin KVitamin K +10275%
Contains more Vitamin EVitamin E +67.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +175%
Contains more Vitamin B2Vitamin B2 +98.9%
Contains more Vitamin B3Vitamin B3 +1954.3%
Contains more Vitamin B5Vitamin B5 +623.3%
Contains more Vitamin B6Vitamin B6 +330.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +35.7%
Contains more CholineCholine +142.8%

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
19% 14% 17% 47% 3%
Protein: 19.22 g
Fats: 13.95 g
Carbs: 17.25 g
Water: 46.64 g
Other: 2.94 g
Contains more WaterWater +98.7%
Contains more ProteinProtein +967.8%
Contains more FatsFats +6875%
Contains more CarbsCarbs +361.2%
Contains more OtherOther +83.8%

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
19% 37% 44%
Saturated fat: Sat. Fat 2.493 g
Monounsaturated fat: Mono. Fat 4.83 g
Polyunsaturated fat: Poly. Fat 5.783 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +11975%
Contains more Poly. FatPolyunsaturated fat +8161.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard raw Chicken fingers
Lower in Sugar ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chard raw Chicken fingers DV% diff.
Vitamin K 830µg 8µg 685%
Vitamin B3 0.4mg 8.217mg 49%
Polyunsaturated fat 0.07g 5.783g 38%
Protein 1.8g 19.22g 35%
Phosphorus 46mg 282mg 34%
Vitamin A 306µg 3µg 34%
Vitamin C 30mg 1.1mg 32%
Selenium 0.9µg 17.5µg 30%
Vitamin B6 0.099mg 0.426mg 25%
Sodium 213mg 769mg 24%
Fats 0.2g 13.95g 21%
Vitamin B5 0.172mg 1.244mg 21%
Cholesterol 0mg 48mg 16%
Calories 19kcal 271kcal 13%
Magnesium 81mg 28mg 13%
Iron 1.8mg 0.73mg 13%
Copper 0.179mg 0.069mg 12%
Monounsaturated fat 0.04g 4.83g 12%
Saturated fat 0.03g 2.493g 11%
Vitamin E 1.89mg 3.17mg 9%
Starch 17.03g 7%
Vitamin B12 0µg 0.16µg 7%
Vitamin B2 0.09mg 0.179mg 7%
Manganese 0.366mg 0.228mg 6%
Vitamin B1 0.04mg 0.11mg 6%
Carbs 3.74g 17.25g 5%
Choline 18mg 43.7mg 5%
Zinc 0.36mg 0.71mg 3%
Calcium 51mg 17mg 3%
Fiber 1.6g 1.2g 2%
Vitamin D 0IU 7IU 1%
Vitamin D 0µg 0.2µg 1%
Folate 14µg 19µg 1%
Net carbs 2.14g 16.05g N/A
Potassium 379mg 373mg 0%
Sugar 1.1g 0.4g N/A
Trans fat 0g 0.052g N/A
Tryptophan 0.017mg 0.222mg 0%
Threonine 0.083mg 0.803mg 0%
Isoleucine 0.147mg 0.845mg 0%
Leucine 0.13mg 1.553mg 0%
Lysine 0.099mg 1.616mg 0%
Methionine 0.019mg 0.518mg 0%
Phenylalanine 0.11mg 1.437mg 0%
Valine 0.11mg 0.908mg 0%
Histidine 0.036mg 0.655mg 0%
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.211g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 5.439g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Chicken fingers
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
185%
Chard raw
42%
Chicken fingers
Minerals Daily Need Coverage Score
34%
Chard raw
47%
Chicken fingers

Comparison summary

Which food is lower in Sugar?
Chicken fingers
Chicken fingers is lower in Sugar (difference - 0.7g)
Which food is cheaper?
Chicken fingers
Chicken fingers is cheaper (difference - $0.4)
Which food is richer in vitamins?
Chicken fingers
Chicken fingers is relatively richer in vitamins
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 48mg)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 556mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 2.463g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 14)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chicken fingers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173321/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.