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Chard raw vs. Chorizo — In-Depth Nutrition Comparison

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What are the main differences between chard raw and chorizo?

  • Chard raw is richer in vitamin K, vitamin A, and vitamin C, while chorizo is higher in vitamin B12, vitamin B1, selenium, vitamin B6, and vitamin B3.
  • Chard raw's daily need coverage for vitamin K is 690% higher.
  • Chard raw is lower in sodium.

We used Chard, swiss, raw and Chorizo, pork and beef types in this comparison.

Infographic

Chard raw vs Chorizo 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 13% 2.4% 35% 60% 27% 93% 64% 161% 5.2% 115%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +537.5%
Contains more IronIron +13.2%
Contains more CopperCopper +123.8%
Contains less SodiumSodium -82.8%
Contains more ManganeseManganese +815%
Contains more ZincZinc +847.2%
Contains more PhosphorusPhosphorus +226.1%
Contains more SeleniumSelenium +2244.4%
~equal in Potassium ~398mg

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% 4.4% 23% 158% 69% 96% 67% 122% 250% 4% 1.5% 53%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +759.1%
Contains more Vitamin KVitamin K +51775%
Contains more FolateFolate +600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1475%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B3Vitamin B3 +1182.8%
Contains more Vitamin B5Vitamin B5 +551.2%
Contains more Vitamin B6Vitamin B6 +435.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +437.2%

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
24% 38% 2% 32% 4%
Protein: 24.1 g
Fats: 38.27 g
Carbs: 1.86 g
Water: 31.85 g
Other: 3.92 g
Contains more CarbsCarbs +101.1%
Contains more WaterWater +190.9%
Contains more ProteinProtein +1238.9%
Contains more FatsFats +19035%
Contains more OtherOther +145%

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
40% 51% 10%
Saturated fat: Sat. Fat 14.38 g
Monounsaturated fat: Mono. Fat 18.4 g
Polyunsaturated fat: Poly. Fat 3.46 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +45900%
Contains more Poly. FatPolyunsaturated fat +4842.9%

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 Chorizo
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard raw Chorizo DV% diff.
Vitamin K 830µg 1.6µg 690%
Vitamin B12 0µg 2µg 83%
Saturated fat 0.03g 14.38g 65%
Fats 0.2g 38.27g 59%
Vitamin B1 0.04mg 0.63mg 49%
Monounsaturated fat 0.04g 18.4g 46%
Protein 1.8g 24.1g 45%
Sodium 213mg 1235mg 44%
Selenium 0.9µg 21.1µg 37%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 0mg 33%
Vitamin B6 0.099mg 0.53mg 33%
Vitamin B3 0.4mg 5.131mg 30%
Cholesterol 0mg 88mg 29%
Zinc 0.36mg 3.41mg 28%
Polyunsaturated fat 0.07g 3.46g 23%
Calories 19kcal 455kcal 22%
Vitamin B5 0.172mg 1.12mg 19%
Vitamin B2 0.09mg 0.3mg 16%
Phosphorus 46mg 150mg 15%
Magnesium 81mg 18mg 15%
Manganese 0.366mg 0.04mg 14%
Choline 18mg 96.7mg 14%
Vitamin E 1.89mg 0.22mg 11%
Copper 0.179mg 0.08mg 11%
Vitamin D 0µg 1.5µg 8%
Vitamin D 0IU 61IU 8%
Fiber 1.6g 0g 6%
Calcium 51mg 8mg 4%
Folate 14µg 2µg 3%
Iron 1.8mg 1.59mg 3%
Potassium 379mg 398mg 1%
Carbs 3.74g 1.86g 1%
Net carbs 2.14g 1.86g N/A
Sugar 1.1g 0g N/A
Tryptophan 0.017mg 0.278mg 0%
Threonine 0.083mg 1.473mg 0%
Isoleucine 0.147mg 2.206mg 0%
Leucine 0.13mg 1.708mg 0%
Lysine 0.099mg 2.414mg 0%
Methionine 0.019mg 0.47mg 0%
Phenylalanine 0.11mg 1.149mg 0%
Valine 0.11mg 0.914mg 0%
Histidine 0.036mg 0.721mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Chorizo
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
65%
Chorizo
Minerals Daily Need Coverage Score
34%
Chard raw
58%
Chorizo

Comparison summary

Which food is lower in Sugar?
Chorizo
Chorizo is lower in Sugar (difference - 1.1g)
Which food is lower in glycemic index?
Chorizo
Chorizo is lower in glycemic index (difference - 4)
Which food is cheaper?
Chorizo
Chorizo is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 1022mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 14.35g)
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.
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. Chorizo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173859/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.