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  6. Chard raw vs. Cocoa solids

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

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Important differences between chard raw and cocoa solids

  • Chard raw has more vitamin K and vitamin A; however, cocoa solids have more copper, manganese, iron, fiber, magnesium, phosphorus, and zinc.
  • Chard raw's daily need coverage for vitamin K is 690% more.
  • Chard raw is lower in saturated fat.

The food varieties used in the comparison are Chard, swiss, raw and Cocoa, dry powder, unsweetened.

Infographic

Chard raw vs Cocoa solids 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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains more MagnesiumMagnesium +516%
Contains more CalciumCalcium +151%
Contains more PotassiumPotassium +302.1%
Contains more IronIron +670%
Contains more CopperCopper +2016.2%
Contains more ZincZinc +1791.7%
Contains more PhosphorusPhosphorus +1495.7%
Contains less SodiumSodium -90.1%
Contains more ManganeseManganese +948.4%
Contains more SeleniumSelenium +1488.9%

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% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1790%
Contains more Vitamin KVitamin K +33100%
Contains more CholineCholine +50%
Contains more Vitamin B1Vitamin B1 +95%
Contains more Vitamin B2Vitamin B2 +167.8%
Contains more Vitamin B3Vitamin B3 +446.3%
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 solids DV% diff.
Vitamin K 830µg 2.5µg 690%
Copper 0.179mg 3.788mg 401%
Iron 1.8mg 13.86mg 151%
Manganese 0.366mg 3.837mg 151%
Fiber 1.6g 37g 142%
Magnesium 81mg 499mg 100%
Phosphorus 46mg 734mg 98%
Zinc 0.36mg 6.81mg 59%
Caffeine 0mg 230mg 58%
Saturated fat 0.03g 8.07g 37%
Protein 1.8g 19.6g 36%
Potassium 379mg 1524mg 34%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 0mg 33%
Selenium 0.9µg 14.3µg 24%
Fats 0.2g 13.7g 21%
Carbs 3.74g 57.9g 18%
Vitamin B2 0.09mg 0.241mg 12%
Vitamin E 1.89mg 0.1mg 12%
Monounsaturated fat 0.04g 4.57g 11%
Vitamin B3 0.4mg 2.185mg 11%
Calories 19kcal 228kcal 10%
Sodium 213mg 21mg 8%
Calcium 51mg 128mg 8%
Folate 14µg 32µg 5%
Vitamin B1 0.04mg 0.078mg 3%
Polyunsaturated fat 0.07g 0.44g 2%
Vitamin B5 0.172mg 0.254mg 2%
Choline 18mg 12mg 1%
Vitamin B6 0.099mg 0.118mg 1%
Net carbs 2.14g 20.9g N/A
Sugar 1.1g 1.75g N/A
Tryptophan 0.017mg 0.293mg 0%
Threonine 0.083mg 0.776mg 0%
Isoleucine 0.147mg 0.76mg 0%
Leucine 0.13mg 1.189mg 0%
Lysine 0.099mg 0.983mg 0%
Methionine 0.019mg 0.202mg 0%
Phenylalanine 0.11mg 0.941mg 0%
Valine 0.11mg 1.177mg 0%
Histidine 0.036mg 0.339mg 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
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more WaterWater +2988.7%
Contains more ProteinProtein +988.9%
Contains more FatsFats +6750%
Contains more CarbsCarbs +1448.1%
Contains more OtherOther +262.5%

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 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +11325%
Contains more Poly. FatPolyunsaturated fat +528.6%

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 solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.