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  6. Chard raw vs. Coleslaw

Chard raw vs. Coleslaw — In-Depth Nutrition Comparison

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The main differences between chard raw and coleslaw

  • Chard raw is richer than coleslaw in vitamin K, vitamin A, iron, copper, magnesium, vitamin C, manganese, vitamin E, and potassium.
  • Daily need coverage for vitamin K for chard raw is 633% higher.
  • Chard raw contains 64 times more vitamin A than coleslaw. Chard raw contains 6116IU of vitamin A, while coleslaw contains 95IU.
  • Chard raw contains less saturated fat.

Food types used in this article are Chard, swiss, raw and Fast foods, coleslaw.

Infographic

Chard raw vs Coleslaw 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 5.7% 9% 11% 8.3% 5% 3.8% 8.6% 26% 13% 0%
Contains more MagnesiumMagnesium +912.5%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +193.8%
Contains more IronIron +718.2%
Contains more CopperCopper +1093.3%
Contains more ZincZinc +157.1%
Contains more PhosphorusPhosphorus +130%
Contains more ManganeseManganese +258.8%
Contains more SeleniumSelenium +∞%
~equal in Sodium ~203mg

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 49% 9.3% 11% 0% 6.5% 4.6% 3.9% 15% 26% 1.3% 177% 0% 0%
Contains more Vitamin CVitamin C +105.5%
Contains more Vitamin AVitamin A +992.9%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin B3Vitamin B3 +94.2%
Contains more Vitamin KVitamin K +1070.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +43%
Contains more Vitamin B6Vitamin B6 +13.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Chard raw Coleslaw DV% diff.
Vitamin K 830µg 70.9µg 633%
Polyunsaturated fat 0.07g 5.348g 35%
Vitamin A 306µg 28µg 31%
Iron 1.8mg 0.22mg 20%
Copper 0.179mg 0.015mg 18%
Vitamin C 30mg 14.6mg 17%
Magnesium 81mg 8mg 17%
Fats 0.2g 9.91g 15%
Manganese 0.366mg 0.102mg 11%
Vitamin E 1.89mg 0.54mg 9%
Calories 19kcal 153kcal 7%
Saturated fat 0.03g 1.599g 7%
Monounsaturated fat 0.04g 2.671g 7%
Potassium 379mg 129mg 7%
Vitamin B2 0.09mg 0.02mg 5%
Phosphorus 46mg 20mg 4%
Folate 14µg 4%
Carbs 3.74g 14.89g 4%
Choline 18mg 3%
Protein 1.8g 0.95g 2%
Calcium 51mg 30mg 2%
Fructose 1.44g 2%
Selenium 0.9µg 2%
Zinc 0.36mg 0.14mg 2%
Fiber 1.6g 1.9g 1%
Vitamin B3 0.4mg 0.206mg 1%
Vitamin B6 0.099mg 0.112mg 1%
Vitamin B5 0.172mg 0.246mg 1%
Vitamin B1 0.04mg 0.026mg 1%
Cholesterol 0mg 4mg 1%
Net carbs 2.14g 12.99g N/A
Sugar 1.1g 12.19g N/A
Sodium 213mg 203mg 0%
Vitamin B12 0µg 0.01µg 0%
Trans fat 0g 0.037g N/A
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 0%
Omega-3 - EPA 0g 0.006g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.279g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 4.979g N/A

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
10% 15% 73%
Protein: 0.95 g
Fats: 9.91 g
Carbs: 14.89 g
Water: 73.42 g
Other: 0.83 g
Contains more ProteinProtein +89.5%
Contains more WaterWater +26.2%
Contains more OtherOther +92.8%
Contains more FatsFats +4855%
Contains more CarbsCarbs +298.1%

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
17% 28% 56%
Saturated fat: Sat. Fat 1.599 g
Monounsaturated fat: Mono. Fat 2.671 g
Polyunsaturated fat: Poly. Fat 5.348 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +6577.5%
Contains more Poly. FatPolyunsaturated fat +7540%

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. Coleslaw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170300/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.