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  6. Chard raw vs. Custard

Chard raw vs. Custard — In-Depth Nutrition Comparison

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What are the differences between chard raw and custard?

  • Chard raw is higher in vitamin K, vitamin A, vitamin C, iron, copper, manganese, magnesium, and vitamin E, yet custard is higher in vitamin B12.
  • Chard raw's daily need coverage for vitamin K is 692% more.
  • Chard raw has 300 times more vitamin C than custard. While chard raw has 30mg of vitamin C, custard has only 0.1mg.

We used Chard, swiss, raw and Egg custards, dry mix, prepared with whole milk types in this article.

Infographic

Chard raw vs Custard 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 11% 42% 18% 13% 10% 14% 56% 11% 0.91% 33%
Contains more MagnesiumMagnesium +406.3%
Contains more PotassiumPotassium +83.1%
Contains more IronIron +429.4%
Contains more CopperCopper +496.7%
Contains more ManganeseManganese +5128.6%
Contains more CalciumCalcium +172.5%
Contains more ZincZinc +41.7%
Contains more PhosphorusPhosphorus +182.6%
Contains less SodiumSodium -60.6%
Contains more SeleniumSelenium +566.7%

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 0.33% 17% 1.2% 18% 15% 51% 2.5% 42% 15% 65% 0.5% 6.8% 6.4%
Contains more Vitamin CVitamin C +29900%
Contains more Vitamin AVitamin A +488.5%
Contains more Vitamin EVitamin E +3050%
Contains more Vitamin B3Vitamin B3 +203%
Contains more Vitamin B6Vitamin B6 +54.7%
Contains more Vitamin KVitamin K +414900%
Contains more FolateFolate +55.6%
Contains more CholineCholine +52.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +52.5%
Contains more Vitamin B2Vitamin B2 +144.4%
Contains more Vitamin B5Vitamin B5 +306.4%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Chard raw Custard DV% diff.
Vitamin K 830µg 0.2µg 692%
Vitamin C 30mg 0.1mg 33%
Vitamin A 306µg 52µg 28%
Vitamin B12 0µg 0.52µg 22%
Iron 1.8mg 0.34mg 18%
Copper 0.179mg 0.03mg 17%
Cholesterol 0mg 51mg 17%
Manganese 0.366mg 0.007mg 16%
Magnesium 81mg 16mg 15%
Vitamin E 1.89mg 0.06mg 12%
Phosphorus 46mg 130mg 12%
Vitamin B5 0.172mg 0.699mg 11%
Vitamin B2 0.09mg 0.22mg 10%
Selenium 0.9µg 6µg 9%
Calcium 51mg 139mg 9%
Saturated fat 0.03g 2.032g 9%
Fiber 1.6g 0g 6%
Vitamin D 0IU 47IU 6%
Sodium 213mg 84mg 6%
Fats 0.2g 4g 6%
Vitamin D 0µg 1.2µg 6%
Calories 19kcal 122kcal 5%
Carbs 3.74g 17.6g 5%
Potassium 379mg 207mg 5%
Protein 1.8g 3.99g 4%
Vitamin B6 0.099mg 0.064mg 3%
Monounsaturated fat 0.04g 1.127g 3%
Vitamin B1 0.04mg 0.061mg 2%
Vitamin B3 0.4mg 0.132mg 2%
Polyunsaturated fat 0.07g 0.312g 2%
Zinc 0.36mg 0.51mg 1%
Folate 14µg 9µg 1%
Choline 18mg 11.8mg 1%
Net carbs 2.14g 17.6g N/A
Sugar 1.1g 4.82g N/A
Tryptophan 0.017mg 0.082mg 0%
Threonine 0.083mg 0.192mg 0%
Isoleucine 0.147mg 0.207mg 0%
Leucine 0.13mg 0.337mg 0%
Lysine 0.099mg 0.214mg 0%
Methionine 0.019mg 0.091mg 0%
Phenylalanine 0.11mg 0.173mg 0%
Valine 0.11mg 0.233mg 0%
Histidine 0.036mg 0.092mg 0%
Omega-3 - DHA 0g 0.003g 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
4% 4% 18% 73%
Protein: 3.99 g
Fats: 4 g
Carbs: 17.6 g
Water: 73.45 g
Other: 0.96 g
Contains more WaterWater +26.2%
Contains more OtherOther +66.7%
Contains more ProteinProtein +121.7%
Contains more FatsFats +1900%
Contains more CarbsCarbs +370.6%

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
59% 32% 9%
Saturated fat: Sat. Fat 2.032 g
Monounsaturated fat: Mono. Fat 1.127 g
Polyunsaturated fat: Poly. Fat 0.312 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +2717.5%
Contains more Poly. FatPolyunsaturated fat +345.7%

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. Custard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168773/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.