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Chard raw vs. Crouton — In-Depth Nutrition Comparison

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How are chard raw and crouton different?

  • Chard raw is higher in vitamin A and vitamin C; however, crouton is richer in selenium, vitamin B1, vitamin B3, folate, iron, vitamin B2, and fiber.
  • Daily need coverage for vitamin A for chard raw is 122% higher.
  • Chard raw has less sodium.
  • Chard raw has a lower glycemic index (32) than crouton (72).

Chard, swiss, raw and Croutons, plain are the varieties used in this article.

Infographic

Chard raw vs Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Contains more MagnesiumMagnesium +161.3%
Contains more PotassiumPotassium +205.6%
Contains less SodiumSodium -69.5%
Contains more CalciumCalcium +49%
Contains more IronIron +126.7%
Contains more ZincZinc +147.2%
Contains more PhosphorusPhosphorus +150%
Contains more ManganeseManganese +36.6%
Contains more SeleniumSelenium +4066.7%
~equal in Copper ~0.163mg

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% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +280.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1457.5%
Contains more Vitamin B2Vitamin B2 +202.2%
Contains more Vitamin B3Vitamin B3 +1259.8%
Contains more Vitamin B5Vitamin B5 +149.4%
Contains more FolateFolate +842.9%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Crouton DV% diff.
Vitamin K 830µg 692%
Selenium 0.9µg 37.5µg 67%
Vitamin B1 0.04mg 0.623mg 49%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 0mg 33%
Vitamin B3 0.4mg 5.439mg 31%
Folate 14µg 132µg 30%
Iron 1.8mg 4.08mg 29%
Carbs 3.74g 73.5g 23%
Sodium 213mg 698mg 21%
Protein 1.8g 11.9g 20%
Calories 19kcal 407kcal 19%
Fiber 1.6g 5.1g 14%
Vitamin B2 0.09mg 0.272mg 14%
Vitamin E 1.89mg 13%
Magnesium 81mg 31mg 12%
Fats 0.2g 6.6g 10%
Phosphorus 46mg 115mg 10%
Polyunsaturated fat 0.07g 1.273g 8%
Potassium 379mg 124mg 8%
Monounsaturated fat 0.04g 3.059g 8%
Saturated fat 0.03g 1.51g 7%
Manganese 0.366mg 0.5mg 6%
Vitamin B6 0.099mg 0.026mg 6%
Vitamin B5 0.172mg 0.429mg 5%
Zinc 0.36mg 0.89mg 5%
Calcium 51mg 76mg 3%
Choline 18mg 3%
Copper 0.179mg 0.163mg 2%
Net carbs 2.14g 68.4g N/A
Sugar 1.1g N/A
Tryptophan 0.017mg 0.14mg 0%
Threonine 0.083mg 0.337mg 0%
Isoleucine 0.147mg 0.456mg 0%
Leucine 0.13mg 0.832mg 0%
Lysine 0.099mg 0.278mg 0%
Methionine 0.019mg 0.211mg 0%
Phenylalanine 0.11mg 0.586mg 0%
Valine 0.11mg 0.514mg 0%
Histidine 0.036mg 0.255mg 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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more WaterWater +1584.7%
Contains more ProteinProtein +561.1%
Contains more FatsFats +3200%
Contains more CarbsCarbs +1865.2%
Contains more OtherOther +56.3%

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
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +7547.5%
Contains more Poly. FatPolyunsaturated fat +1718.6%

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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.