Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Chard raw
  5. Compare
  6. Chard raw vs. Chocolate cake

Chard raw vs. Chocolate cake — In-Depth Nutrition Comparison

Compare

How are chard raw and chocolate cake different?

  • Chard raw is richer in vitamin A, vitamin C, and magnesium, while chocolate cake is higher in choline, selenium, vitamin B2, phosphorus, and vitamin B1.
  • Chard raw covers your daily need for vitamin A, 120% more than chocolate cake.
  • Chard raw contains 150 times more vitamin C than chocolate cake. Chard raw contains 30mg of vitamin C, while chocolate cake contains 0.2mg.
  • Chard raw is lower in saturated fat.

Chard, swiss, raw and Cake, chocolate, prepared from recipe without frosting types were used in this article.

Infographic

Chard raw vs Chocolate cake 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 23% 18% 12% 60% 69% 19% 45% 41% 37% 65%
Contains more MagnesiumMagnesium +153.1%
Contains more PotassiumPotassium +170.7%
Contains more IronIron +11.8%
Contains less SodiumSodium -32.4%
Contains more ManganeseManganese +30.7%
Contains more CalciumCalcium +17.6%
Contains more CopperCopper +15.6%
Contains more ZincZinc +91.7%
Contains more PhosphorusPhosphorus +130.4%
Contains more SeleniumSelenium +1222.2%

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 0.67% 0% 0% 0% 35% 49% 21% 18% 9.5% 20% 0% 20% 70%
Contains more Vitamin CVitamin C +14900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +141.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +252.5%
Contains more Vitamin B2Vitamin B2 +136.7%
Contains more Vitamin B3Vitamin B3 +184.3%
Contains more Vitamin B5Vitamin B5 +76.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +92.9%
Contains more CholineCholine +613.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Chard raw Chocolate cake DV% diff.
Vitamin K 830µg 692%
Vitamin A 306µg 34%
Vitamin C 30mg 0.2mg 33%
Saturated fat 0.03g 5.43g 25%
Fats 0.2g 15.1g 23%
Choline 18mg 128.4mg 20%
Selenium 0.9µg 11.9µg 20%
Cholesterol 0mg 58mg 19%
Calories 19kcal 371kcal 18%
Polyunsaturated fat 0.07g 2.761g 18%
Carbs 3.74g 53.4g 17%
Monounsaturated fat 0.04g 6.039g 15%
Vitamin E 1.89mg 13%
Magnesium 81mg 32mg 12%
Vitamin B2 0.09mg 0.213mg 9%
Phosphorus 46mg 106mg 9%
Vitamin B1 0.04mg 0.141mg 8%
Potassium 379mg 140mg 7%
Vitamin B12 0µg 0.16µg 7%
Protein 1.8g 5.3g 7%
Vitamin B3 0.4mg 1.137mg 5%
Vitamin B6 0.099mg 0.041mg 4%
Sodium 213mg 315mg 4%
Manganese 0.366mg 0.28mg 4%
Vitamin B5 0.172mg 0.304mg 3%
Copper 0.179mg 0.207mg 3%
Folate 14µg 27µg 3%
Zinc 0.36mg 0.69mg 3%
Iron 1.8mg 1.61mg 2%
Calcium 51mg 60mg 1%
Net carbs 2.14g 51.8g N/A
Sugar 1.1g N/A
Fiber 1.6g 1.6g 0%
Tryptophan 0.017mg 0.068mg 0%
Threonine 0.083mg 0.202mg 0%
Isoleucine 0.147mg 0.24mg 0%
Leucine 0.13mg 0.407mg 0%
Lysine 0.099mg 0.268mg 0%
Methionine 0.019mg 0.116mg 0%
Phenylalanine 0.11mg 0.265mg 0%
Valine 0.11mg 0.283mg 0%
Histidine 0.036mg 0.12mg 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
5% 15% 53% 24% 2%
Protein: 5.3 g
Fats: 15.1 g
Carbs: 53.4 g
Water: 24.4 g
Other: 1.8 g
Contains more WaterWater +279.8%
Contains more ProteinProtein +194.4%
Contains more FatsFats +7450%
Contains more CarbsCarbs +1327.8%
Contains more OtherOther +12.5%

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
38% 42% 19%
Saturated fat: Sat. Fat 5.43 g
Monounsaturated fat: Mono. Fat 6.039 g
Polyunsaturated fat: Poly. Fat 2.761 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +14997.5%
Contains more Poly. FatPolyunsaturated fat +3844.3%

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. Chocolate cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172697/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.