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  6. Chard raw vs. Cocoa bean

Chard raw vs. Cocoa bean — In-Depth Nutrition Comparison

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Summary of differences between chard raw and cocoa bean

  • Chard raw has more vitamin K and vitamin A; however, cocoa bean is higher in copper, iron, manganese, fiber, phosphorus, magnesium, potassium, and zinc.
  • Chard raw covers your daily need for vitamin K, 690% more than cocoa bean.

These are the specific foods used in this comparison Chard, swiss, raw and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Chard raw vs Cocoa bean 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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains more MagnesiumMagnesium +487.7%
Contains more CalciumCalcium +117.6%
Contains more PotassiumPotassium +562%
Contains more IronIron +762.2%
Contains more CopperCopper +1915.1%
Contains more ZincZinc +1669.4%
Contains more PhosphorusPhosphorus +1482.6%
Contains less SodiumSodium -91.1%
Contains more ManganeseManganese +921%
Contains more SeleniumSelenium +1366.7%

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% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1790%
Contains more Vitamin KVitamin K +34483.3%
Contains more CholineCholine +57.9%
Contains more Vitamin B1Vitamin B1 +175%
Contains more Vitamin B2Vitamin B2 +411.1%
Contains more Vitamin B3Vitamin B3 +500%
Contains more Vitamin B5Vitamin B5 +47.7%
Contains more Vitamin B6Vitamin B6 +19.2%
Contains more FolateFolate +128.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Cocoa bean DV% diff.
Vitamin K 830µg 2.4µg 690%
Copper 0.179mg 3.607mg 381%
Iron 1.8mg 15.52mg 172%
Manganese 0.366mg 3.737mg 147%
Fiber 1.6g 29.8g 113%
Phosphorus 46mg 728mg 97%
Magnesium 81mg 476mg 94%
Potassium 379mg 2509mg 63%
Zinc 0.36mg 6.37mg 55%
Saturated fat 0.03g 7.76g 35%
Vitamin A 306µg 0µg 34%
Protein 1.8g 18.1g 33%
Vitamin C 30mg 0mg 33%
Vitamin B2 0.09mg 0.46mg 28%
Selenium 0.9µg 13.2µg 22%
Fats 0.2g 13.1g 20%
Caffeine 0mg 78mg 20%
Carbs 3.74g 58.3g 18%
Vitamin B3 0.4mg 2.4mg 13%
Vitamin E 1.89mg 0.1mg 12%
Monounsaturated fat 0.04g 4.39g 11%
Calories 19kcal 220kcal 10%
Sodium 213mg 19mg 8%
Calcium 51mg 111mg 6%
Vitamin B1 0.04mg 0.11mg 6%
Folate 14µg 32µg 5%
Polyunsaturated fat 0.07g 0.42g 2%
Vitamin B5 0.172mg 0.254mg 2%
Choline 18mg 11.4mg 1%
Vitamin B6 0.099mg 0.118mg 1%
Net carbs 2.14g 28.5g N/A
Sugar 1.1g 1.76g N/A
Tryptophan 0.017mg 0.271mg 0%
Threonine 0.083mg 0.716mg 0%
Isoleucine 0.147mg 0.701mg 0%
Leucine 0.13mg 1.097mg 0%
Lysine 0.099mg 0.907mg 0%
Methionine 0.019mg 0.187mg 0%
Phenylalanine 0.11mg 0.869mg 0%
Valine 0.11mg 1.086mg 0%
Histidine 0.036mg 0.312mg 0%

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
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more WaterWater +3331.9%
Contains more ProteinProtein +905.6%
Contains more FatsFats +6450%
Contains more CarbsCarbs +1458.8%
Contains more OtherOther +387.5%

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
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +10875%
Contains more Poly. FatPolyunsaturated fat +500%

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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.