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  6. Chard raw vs. Chocolate chip cookie

Chard raw vs. Chocolate chip cookie — In-Depth Nutrition Comparison

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A recap on differences between chard raw and chocolate chip cookie

  • Chard raw is higher in vitamin A and vitamin C, yet chocolate chip cookie is higher in copper, selenium, manganese, vitamin B1, iron, and phosphorus.
  • Chard raw covers your daily vitamin A needs 110% more than chocolate chip cookie.
  • Chard raw contains 150 times more vitamin C than chocolate chip cookie. While chard raw contains 30mg of vitamin C, chocolate chip cookie contains only 0.2mg.
  • The amount of saturated fat in chard raw is lower.
  • The glycemic index of chard raw is lower.

Food varieties used in this article are Chard, swiss, raw and Cookies, chocolate chip, prepared from recipe, made with butter.

Infographic

Chard raw vs Chocolate chip cookie 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% 11% 20% 93% 129% 26% 43% 44% 86% 61%
Contains more MagnesiumMagnesium +47.3%
Contains more CalciumCalcium +34.2%
Contains more PotassiumPotassium +71.5%
Contains less SodiumSodium -37.5%
Contains more IronIron +37.8%
Contains more CopperCopper +115.6%
Contains more ZincZinc +161.1%
Contains more PhosphorusPhosphorus +117.4%
Contains more ManganeseManganese +81.1%
Contains more SeleniumSelenium +1144.4%

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% 46% 0% 0% 46% 41% 26% 16% 19% 10% 0% 25% 0%
Contains more Vitamin CVitamin C +14900%
Contains more Vitamin AVitamin A +120.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +17.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +360%
Contains more Vitamin B2Vitamin B2 +96.7%
Contains more Vitamin B3Vitamin B3 +241.3%
Contains more Vitamin B5Vitamin B5 +50.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +135.7%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Chard raw Chocolate chip cookie DV% diff.
Vitamin K 830µg 692%
Saturated fat 0.03g 14.071g 64%
Fats 0.2g 28.4g 43%
Vitamin C 30mg 0.2mg 33%
Polyunsaturated fat 0.07g 4.541g 30%
Calories 19kcal 488kcal 23%
Cholesterol 0mg 70mg 23%
Copper 0.179mg 0.386mg 23%
Monounsaturated fat 0.04g 8.241g 21%
Vitamin A 306µg 139µg 19%
Selenium 0.9µg 11.2µg 19%
Carbs 3.74g 58.2g 18%
Manganese 0.366mg 0.663mg 13%
Vitamin E 1.89mg 13%
Vitamin B1 0.04mg 0.184mg 12%
Iron 1.8mg 2.48mg 9%
Phosphorus 46mg 100mg 8%
Protein 1.8g 5.7g 8%
Vitamin B2 0.09mg 0.177mg 7%
Fiber 1.6g 6%
Magnesium 81mg 55mg 6%
Vitamin B3 0.4mg 1.365mg 6%
Sodium 213mg 341mg 6%
Potassium 379mg 221mg 5%
Zinc 0.36mg 0.94mg 5%
Folate 14µg 33µg 5%
Choline 18mg 3%
Vitamin B12 0µg 0.08µg 3%
Vitamin B5 0.172mg 0.259mg 2%
Vitamin B6 0.099mg 0.084mg 1%
Calcium 51mg 38mg 1%
Net carbs 2.14g 58.2g N/A
Sugar 1.1g N/A
Tryptophan 0.017mg 0.072mg 0%
Threonine 0.083mg 0.191mg 0%
Isoleucine 0.147mg 0.224mg 0%
Leucine 0.13mg 0.391mg 0%
Lysine 0.099mg 0.214mg 0%
Methionine 0.019mg 0.106mg 0%
Phenylalanine 0.11mg 0.27mg 0%
Valine 0.11mg 0.279mg 0%
Histidine 0.036mg 0.123mg 0%
Omega-3 - DHA 0g 0.003g 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% 28% 58% 6% 2%
Protein: 5.7 g
Fats: 28.4 g
Carbs: 58.2 g
Water: 5.7 g
Other: 2 g
Contains more WaterWater +1525.6%
Contains more ProteinProtein +216.7%
Contains more FatsFats +14100%
Contains more CarbsCarbs +1456.1%
Contains more OtherOther +25%

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
52% 31% 17%
Saturated fat: Sat. Fat 14.071 g
Monounsaturated fat: Mono. Fat 8.241 g
Polyunsaturated fat: Poly. Fat 4.541 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +20502.5%
Contains more Poly. FatPolyunsaturated fat +6387.1%

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 chip cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172808/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.