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  6. Chard raw vs. Chocolate

Chard raw vs. Chocolate — In-Depth Nutrition Comparison

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How are chard raw and chocolate different?

  • Chard raw is higher in vitamin K and vitamin A; however, chocolate is richer in copper, iron, manganese, phosphorus, fiber, magnesium, and zinc.
  • Daily need coverage for vitamin K for chard raw is 685% higher.
  • Chard raw contains 122 times more vitamin A than chocolate. While chard raw contains 6116IU of vitamin A, chocolate contains only 50IU.
  • Chard raw has less saturated fat.

Chard, swiss, raw and Chocolate, dark, 45- 59% cacao solids are the varieties used in this article.

Infographic

Chard raw vs Chocolate 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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Contains more MagnesiumMagnesium +80.2%
Contains more PotassiumPotassium +47.5%
Contains more IronIron +345.6%
Contains more CopperCopper +474.3%
Contains more ZincZinc +458.3%
Contains more PhosphorusPhosphorus +347.8%
Contains less SodiumSodium -88.7%
Contains more ManganeseManganese +287.7%
Contains more SeleniumSelenium +233.3%
~equal in Calcium ~56mg

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% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15200%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin B6Vitamin B6 +135.7%
Contains more Vitamin KVitamin K +10146.9%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +81.3%
Contains more Vitamin B5Vitamin B5 +72.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Chard raw Chocolate DV% diff.
Vitamin K 830µg 8.1µg 685%
Copper 0.179mg 1.028mg 94%
Saturated fat 0.03g 18.519g 84%
Iron 1.8mg 8.02mg 78%
Fats 0.2g 31.28g 48%
Manganese 0.366mg 1.419mg 46%
Vitamin A 306µg 2µg 34%
Vitamin C 30mg 33%
Calories 19kcal 546kcal 26%
Monounsaturated fat 0.04g 9.54g 24%
Phosphorus 46mg 206mg 23%
Fiber 1.6g 7g 22%
Carbs 3.74g 61.17g 19%
Magnesium 81mg 146mg 15%
Zinc 0.36mg 2.01mg 15%
Caffeine 0mg 43mg 11%
Vitamin B12 0µg 0.23µg 10%
Vitamin E 1.89mg 0.54mg 9%
Sodium 213mg 24mg 8%
Polyunsaturated fat 0.07g 1.092g 7%
Protein 1.8g 4.88g 6%
Potassium 379mg 559mg 5%
Folate 14µg 4%
Selenium 0.9µg 3µg 4%
Vitamin B6 0.099mg 0.042mg 4%
Choline 18mg 3%
Vitamin B5 0.172mg 0.297mg 3%
Vitamin B2 0.09mg 0.05mg 3%
Cholesterol 0mg 8mg 3%
Vitamin B3 0.4mg 0.725mg 2%
Vitamin B1 0.04mg 0.025mg 1%
Calcium 51mg 56mg 1%
Net carbs 2.14g 54.17g N/A
Sugar 1.1g 47.9g N/A
Trans fat 0g 0.112g N/A
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%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g 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
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more WaterWater +9452.6%
Contains more ProteinProtein +171.1%
Contains more FatsFats +15540%
Contains more CarbsCarbs +1535.6%
~equal in Other ~1.7g

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
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +23750%
Contains more Poly. FatPolyunsaturated fat +1460%

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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.