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  6. Chard raw vs. Cinnamon roll

Chard raw vs. Cinnamon roll — In-Depth Nutrition Comparison

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Differences between Chard raw and Cinnamon roll

  • Chard raw has more Vitamin K, Vitamin A RAE, Vitamin C, Magnesium, and Copper, while Cinnamon roll has more Selenium, Folate, Vitamin B1, and Calcium.
  • Chard raw's daily need coverage for Vitamin K is 679% higher.
  • The amount of Saturated Fat in Chard raw is lower.

The food types used in this comparison are Chard, swiss, raw and Cinnamon buns, frosted (includes honey buns).

Infographic

Chard raw vs Cinnamon roll 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
6
:
4
Cinnamon roll
Cinnamon roll
Contains more Iron +31.4%
Contains more Magnesium +478.6%
Contains more Potassium +271.6%
Contains less Sodium -30.2%
Contains more Copper +188.7%
Contains more Manganese +25.3%
Contains more Calcium +258.8%
Contains more Phosphorus +184.8%
Contains more Zinc +47.2%
Contains more Selenium +1344.4%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Cinnamon roll
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 52% 10% 57% 9% 40% 15% 21% 39% 71%
Contains more Iron +31.4%
Contains more Magnesium +478.6%
Contains more Potassium +271.6%
Contains less Sodium -30.2%
Contains more Copper +188.7%
Contains more Manganese +25.3%
Contains more Calcium +258.8%
Contains more Phosphorus +184.8%
Contains more Zinc +47.2%
Contains more Selenium +1344.4%

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
5
:
6
Cinnamon roll
Cinnamon roll
Contains more Vitamin A +305700%
Contains more Vitamin E +64.3%
Contains more Vitamin C +9900%
Contains more Vitamin B6 +160.5%
Contains more Vitamin K +5360.5%
Contains more Vitamin B1 +427.5%
Contains more Vitamin B2 +53.3%
Contains more Vitamin B3 +501%
Contains more Vitamin B5 +95.9%
Contains more Folate +414.3%
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%
Cinnamon roll
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 23% 0% 1% 53% 32% 46% 21% 9% 54% 20% 38%
Contains more Vitamin A +305700%
Contains more Vitamin E +64.3%
Contains more Vitamin C +9900%
Contains more Vitamin B6 +160.5%
Contains more Vitamin K +5360.5%
Contains more Vitamin B1 +427.5%
Contains more Vitamin B2 +53.3%
Contains more Vitamin B3 +501%
Contains more Vitamin B5 +95.9%
Contains more Folate +414.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
2
:
3
Cinnamon roll
Cinnamon roll
Contains more Water +388.2%
Contains more Other +17.6%
Contains more Protein +147.2%
Contains more Fats +13205%
Contains more Carbs +1199.5%
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
Cinnamon roll
4% 27% 49% 19%
Protein: 4.45 g
Fats: 26.61 g
Carbs: 48.6 g
Water: 18.98 g
Other: 1.36 g
Contains more Water +388.2%
Contains more Other +17.6%
Contains more Protein +147.2%
Contains more Fats +13205%
Contains more Carbs +1199.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Cinnamon roll
Cinnamon roll
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +21707.5%
Contains more Polyunsaturated fat +5151.4%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Cinnamon roll
50% 35% 15%
Saturated Fat: 12.649 g
Monounsaturated Fat: 8.723 g
Polyunsaturated fat: 3.676 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +21707.5%
Contains more Polyunsaturated fat +5151.4%

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 Cinnamon roll
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard raw Cinnamon roll Opinion
Net carbs 2.14g 47.4g Cinnamon roll
Protein 1.8g 4.45g Cinnamon roll
Fats 0.2g 26.61g Cinnamon roll
Carbs 3.74g 48.6g Cinnamon roll
Calories 19kcal 452kcal Cinnamon roll
Starch 16.39g Cinnamon roll
Fructose 1.11g Cinnamon roll
Sugar 1.1g 25.7g Chard raw
Fiber 1.6g 1.2g Chard raw
Calcium 51mg 183mg Cinnamon roll
Iron 1.8mg 1.37mg Chard raw
Magnesium 81mg 14mg Chard raw
Phosphorus 46mg 131mg Cinnamon roll
Potassium 379mg 102mg Chard raw
Sodium 213mg 305mg Chard raw
Zinc 0.36mg 0.53mg Cinnamon roll
Copper 0.179mg 0.062mg Chard raw
Manganese 0.366mg 0.292mg Chard raw
Selenium 0.9µg 13µg Cinnamon roll
Vitamin A 6116IU 2IU Chard raw
Vitamin A RAE 306µg 0µg Chard raw
Vitamin E 1.89mg 1.15mg Chard raw
Vitamin C 30mg 0.3mg Chard raw
Vitamin B1 0.04mg 0.211mg Cinnamon roll
Vitamin B2 0.09mg 0.138mg Cinnamon roll
Vitamin B3 0.4mg 2.404mg Cinnamon roll
Vitamin B5 0.172mg 0.337mg Cinnamon roll
Vitamin B6 0.099mg 0.038mg Chard raw
Folate 14µg 72µg Cinnamon roll
Vitamin B12 0µg 0.16µg Cinnamon roll
Vitamin K 830µg 15.2µg Chard raw
Tryptophan 0.017mg 0.068mg Cinnamon roll
Threonine 0.083mg 0.176mg Cinnamon roll
Isoleucine 0.147mg 0.226mg Cinnamon roll
Leucine 0.13mg 0.41mg Cinnamon roll
Lysine 0.099mg 0.215mg Cinnamon roll
Methionine 0.019mg 0.104mg Cinnamon roll
Phenylalanine 0.11mg 0.264mg Cinnamon roll
Valine 0.11mg 0.255mg Cinnamon roll
Histidine 0.036mg 0.126mg Cinnamon roll
Cholesterol 0mg 5mg Chard raw
Trans Fat 0g 0.295g Chard raw
Saturated Fat 0.03g 12.649g Chard raw
Omega-3 - EPA 0g 0.002g Cinnamon roll
Monounsaturated Fat 0.04g 8.723g Cinnamon roll
Polyunsaturated fat 0.07g 3.676g Cinnamon roll
Omega-6 - Eicosadienoic acid 0.006g Cinnamon roll
Omega-6 - Linoleic acid 3.352g Cinnamon roll
Omega-3 - ALA 0.225g Cinnamon roll

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Cinnamon roll
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
25%
Cinnamon roll
Minerals Daily Need Coverage Score
34%
Chard raw
37%
Cinnamon roll

Comparison summary

Which food is cheaper?
Cinnamon roll
Cinnamon roll is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 24.6g)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 92mg)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 12.619g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 8)
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. Cinnamon roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167940/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.