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  6. Chard raw vs. Cream cracker

Chard raw vs. Cream cracker — In-Depth Nutrition Comparison

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How are chard raw and cream cracker different?

  • Chard raw is richer in vitamin K, while cream cracker is higher in iron, folate, vitamin B3, vitamin B1, vitamin B12, manganese, and selenium.
  • Chard raw covers your daily need for vitamin K, 677% more than cream cracker.
  • Chard raw is lower in sodium.
  • Cream cracker has a higher glycemic index (65) than chard raw (32).

Chard, swiss, raw and Crackers, cream, GAMESA SABROSAS types were used in this article.

Infographic

Chard raw vs Cream cracker 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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
Contains more MagnesiumMagnesium +224%
Contains more CalciumCalcium +96.2%
Contains more PotassiumPotassium +193.8%
Contains more CopperCopper +61.3%
Contains less SodiumSodium -81.4%
Contains more IronIron +310%
Contains more ZincZinc +83.3%
Contains more PhosphorusPhosphorus +113%
Contains more ManganeseManganese +112.6%
Contains more SeleniumSelenium +955.6%

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% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +18.9%
Contains more Vitamin B6Vitamin B6 +52.3%
Contains more Vitamin KVitamin K +4536.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +645%
Contains more Vitamin B2Vitamin B2 +166.7%
Contains more Vitamin B3Vitamin B3 +1170%
Contains more Vitamin B5Vitamin B5 +168.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +964.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Chard raw Cream cracker DV% diff.
Vitamin K 830µg 17.9µg 677%
Iron 1.8mg 7.38mg 70%
Sodium 213mg 1148mg 41%
Folate 14µg 149µg 34%
Vitamin A 306µg 34%
Vitamin C 30mg 33%
Fats 0.2g 20.37g 31%
Vitamin B3 0.4mg 5.08mg 29%
Monounsaturated fat 0.04g 10.625g 26%
Saturated fat 0.03g 5.362g 24%
Calories 19kcal 484kcal 23%
Vitamin B1 0.04mg 0.298mg 22%
Starch 51.87g 21%
Carbs 3.74g 64.55g 20%
Vitamin B12 0µg 0.46µg 19%
Manganese 0.366mg 0.778mg 18%
Polyunsaturated fat 0.07g 2.45g 16%
Selenium 0.9µg 9.5µg 16%
Magnesium 81mg 25mg 13%
Vitamin B2 0.09mg 0.24mg 12%
Protein 1.8g 7.01g 10%
Copper 0.179mg 0.111mg 8%
Phosphorus 46mg 98mg 7%
Potassium 379mg 129mg 7%
Vitamin B5 0.172mg 0.462mg 6%
Choline 18mg 3%
Fiber 1.6g 2.4g 3%
Zinc 0.36mg 0.66mg 3%
Calcium 51mg 26mg 3%
Vitamin B6 0.099mg 0.065mg 3%
Vitamin E 1.89mg 1.59mg 2%
Fructose 0.95g 1%
Net carbs 2.14g 62.15g N/A
Sugar 1.1g 9.37g N/A
Trans fat 0g 3.969g 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 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g 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
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 g
Contains more WaterWater +1982.2%
Contains more ProteinProtein +289.4%
Contains more FatsFats +10085%
Contains more CarbsCarbs +1625.9%
Contains more OtherOther +126.3%

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
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +26462.5%
Contains more Poly. FatPolyunsaturated fat +3400%

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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.