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  6. Chard raw vs. Cookie dough

Chard raw vs. Cookie dough — In-Depth Nutrition Comparison

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How are chard raw and cookie dough different?

  • Chard raw is higher in vitamin A, vitamin C, and magnesium; however, cookie dough is richer in manganese, vitamin B1, selenium, vitamin B3, and phosphorus.
  • Daily need coverage for vitamin A for chard raw is 121% higher.
  • Chard raw has less saturated fat.
  • Chard raw has a lower glycemic index (32) than cookie dough (54).

Chard, swiss, raw and Cookies, oatmeal, refrigerated dough are the varieties used in this article.

Infographic

Chard raw vs Cookie dough infographic
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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 20% 9.3% 13% 80% 37% 17% 45% 38% 100% 50%
Contains more MagnesiumMagnesium +189.3%
Contains more CalciumCalcium +64.5%
Contains more PotassiumPotassium +157.8%
Contains more CopperCopper +62.7%
Contains less SodiumSodium -27.6%
Contains more IronIron +18.9%
Contains more ZincZinc +77.8%
Contains more PhosphorusPhosphorus +126.1%
Contains more ManganeseManganese +109%
Contains more SeleniumSelenium +911.1%

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% 1.3% 0% 0% 59% 34% 35% 22% 9.5% 5% 0% 26% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +7550%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +141.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +485%
Contains more Vitamin B2Vitamin B2 +64.4%
Contains more Vitamin B3Vitamin B3 +366.3%
Contains more Vitamin B5Vitamin B5 +116.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +150%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Chard raw Cookie dough DV% diff.
Vitamin K 830µg 692%
Vitamin A 306µg 4µg 34%
Vitamin C 30mg 0mg 33%
Fats 0.2g 18.9g 29%
Monounsaturated fat 0.04g 10.531g 26%
Saturated fat 0.03g 4.751g 21%
Calories 19kcal 424kcal 20%
Carbs 3.74g 59.1g 18%
Polyunsaturated fat 0.07g 2.592g 17%
Manganese 0.366mg 0.765mg 17%
Vitamin B1 0.04mg 0.234mg 16%
Selenium 0.9µg 9.1µg 15%
Magnesium 81mg 28mg 13%
Vitamin E 1.89mg 13%
Vitamin B3 0.4mg 1.865mg 9%
Cholesterol 0mg 24mg 8%
Copper 0.179mg 0.11mg 8%
Phosphorus 46mg 104mg 8%
Protein 1.8g 5.4g 7%
Potassium 379mg 147mg 7%
Folate 14µg 35µg 5%
Vitamin B5 0.172mg 0.372mg 4%
Vitamin B6 0.099mg 0.041mg 4%
Vitamin B2 0.09mg 0.148mg 4%
Sodium 213mg 294mg 4%
Fiber 1.6g 2.5g 4%
Iron 1.8mg 2.14mg 4%
Zinc 0.36mg 0.64mg 3%
Choline 18mg 3%
Vitamin B12 0µg 0.04µg 2%
Calcium 51mg 31mg 2%
Net carbs 2.14g 56.6g N/A
Sugar 1.1g N/A
Tryptophan 0.017mg 0.088mg 0%
Threonine 0.083mg 0.177mg 0%
Isoleucine 0.147mg 0.227mg 0%
Leucine 0.13mg 0.414mg 0%
Lysine 0.099mg 0.257mg 0%
Methionine 0.019mg 0.122mg 0%
Phenylalanine 0.11mg 0.278mg 0%
Valine 0.11mg 0.291mg 0%
Histidine 0.036mg 0.125mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g 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
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 g
Contains more WaterWater +505.6%
Contains more OtherOther +23.1%
Contains more ProteinProtein +200%
Contains more FatsFats +9350%
Contains more CarbsCarbs +1480.2%

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
27% 59% 15%
Saturated fat: Sat. Fat 4.751 g
Monounsaturated fat: Mono. Fat 10.531 g
Polyunsaturated fat: Poly. Fat 2.592 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +26227.5%
Contains more Poly. FatPolyunsaturated fat +3602.9%

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. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.