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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 C, and Vitamin A RAE, yet Chocolate chip cookie is higher in Copper, Selenium, Manganese, Vitamin B1, Iron, and Phosphorus.
  • Chocolate chip cookie covers your daily Saturated Fat needs 70% more than Chard raw.
  • 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.

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.
Chard raw
Chard raw
4
:
6
Chocolate chip cookie
Chocolate chip cookie
Contains more Calcium +34.2%
Contains more Magnesium +47.3%
Contains more Potassium +71.5%
Contains less Sodium -37.5%
Contains more Iron +37.8%
Contains more Phosphorus +117.4%
Contains more Zinc +161.1%
Contains more Copper +115.6%
Contains more Manganese +81.1%
Contains more Selenium +1144.4%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Chocolate chip cookie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 93% 40% 43% 20% 45% 26% 129% 87% 62%
Contains more Calcium +34.2%
Contains more Magnesium +47.3%
Contains more Potassium +71.5%
Contains less Sodium -37.5%
Contains more Iron +37.8%
Contains more Phosphorus +117.4%
Contains more Zinc +161.1%
Contains more Copper +115.6%
Contains more Manganese +81.1%
Contains more Selenium +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.
Chard raw
Chard raw
6
:
6
Chocolate chip cookie
Chocolate chip cookie
Contains more Vitamin A +929.6%
Contains more Vitamin C +14900%
Contains more Vitamin B6 +17.9%
Contains more Vitamin B1 +360%
Contains more Vitamin B2 +96.7%
Contains more Vitamin B3 +241.3%
Contains more Vitamin B5 +50.6%
Contains more Folate +135.7%
Contains more Vitamin B12 +∞%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Chocolate chip cookie
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 1% 47% 41% 26% 16% 20% 25% 10% 0%
Contains more Vitamin A +929.6%
Contains more Vitamin C +14900%
Contains more Vitamin B6 +17.9%
Contains more Vitamin B1 +360%
Contains more Vitamin B2 +96.7%
Contains more Vitamin B3 +241.3%
Contains more Vitamin B5 +50.6%
Contains more Folate +135.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
1
:
4
Chocolate chip cookie
Chocolate chip cookie
Contains more Water +1525.6%
Contains more Protein +216.7%
Contains more Fats +14100%
Contains more Carbs +1456.1%
Contains more Other +25%
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Chocolate chip cookie
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 Water +1525.6%
Contains more Protein +216.7%
Contains more Fats +14100%
Contains more Carbs +1456.1%
Contains more Other +25%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Chocolate chip cookie
Chocolate chip cookie
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +20502.5%
Contains more Polyunsaturated fat +6387.1%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Chocolate chip cookie
52% 31% 17%
Saturated Fat: 14.071 g
Monounsaturated Fat: 8.241 g
Polyunsaturated fat: 4.541 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +20502.5%
Contains more Polyunsaturated fat +6387.1%

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 Chocolate chip cookie
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard raw Chocolate chip cookie Opinion
Net carbs 2.14g 58.2g Chocolate chip cookie
Protein 1.8g 5.7g Chocolate chip cookie
Fats 0.2g 28.4g Chocolate chip cookie
Carbs 3.74g 58.2g Chocolate chip cookie
Calories 19kcal 488kcal Chocolate chip cookie
Sugar 1.1g Chocolate chip cookie
Fiber 1.6g Chard raw
Calcium 51mg 38mg Chard raw
Iron 1.8mg 2.48mg Chocolate chip cookie
Magnesium 81mg 55mg Chard raw
Phosphorus 46mg 100mg Chocolate chip cookie
Potassium 379mg 221mg Chard raw
Sodium 213mg 341mg Chard raw
Zinc 0.36mg 0.94mg Chocolate chip cookie
Copper 0.179mg 0.386mg Chocolate chip cookie
Manganese 0.366mg 0.663mg Chocolate chip cookie
Selenium 0.9µg 11.2µg Chocolate chip cookie
Vitamin A 6116IU 594IU Chard raw
Vitamin A RAE 306µg 139µg Chard raw
Vitamin E 1.89mg Chard raw
Vitamin C 30mg 0.2mg Chard raw
Vitamin B1 0.04mg 0.184mg Chocolate chip cookie
Vitamin B2 0.09mg 0.177mg Chocolate chip cookie
Vitamin B3 0.4mg 1.365mg Chocolate chip cookie
Vitamin B5 0.172mg 0.259mg Chocolate chip cookie
Vitamin B6 0.099mg 0.084mg Chard raw
Folate 14µg 33µg Chocolate chip cookie
Vitamin B12 0µg 0.08µg Chocolate chip cookie
Vitamin K 830µg Chard raw
Tryptophan 0.017mg 0.072mg Chocolate chip cookie
Threonine 0.083mg 0.191mg Chocolate chip cookie
Isoleucine 0.147mg 0.224mg Chocolate chip cookie
Leucine 0.13mg 0.391mg Chocolate chip cookie
Lysine 0.099mg 0.214mg Chocolate chip cookie
Methionine 0.019mg 0.106mg Chocolate chip cookie
Phenylalanine 0.11mg 0.27mg Chocolate chip cookie
Valine 0.11mg 0.279mg Chocolate chip cookie
Histidine 0.036mg 0.123mg Chocolate chip cookie
Cholesterol 0mg 70mg Chard raw
Saturated Fat 0.03g 14.071g Chard raw
Omega-3 - DHA 0g 0.003g Chocolate chip cookie
Monounsaturated Fat 0.04g 8.241g Chocolate chip cookie
Polyunsaturated fat 0.07g 4.541g Chocolate chip cookie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Chocolate chip cookie
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
222%
Chard raw
18%
Chocolate chip cookie
Minerals Daily Need Coverage Score
34%
Chard raw
55%
Chocolate chip cookie

Comparison summary

Which food is lower in Sugar?
Chocolate chip cookie
Chocolate chip cookie is lower in Sugar (difference - 1.1g)
Which food is cheaper?
Chocolate chip cookie
Chocolate chip cookie is cheaper (difference - $0.4)
Which food is richer in minerals?
Chocolate chip cookie
Chocolate chip cookie is relatively richer in minerals
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 128mg)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 70mg)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 14.041g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
?
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. 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.