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  6. Chard raw vs. Dulce de Leche

Chard raw vs. Dulce de Leche — In-Depth Nutrition Comparison

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Important differences between chard raw and dulce de Leche

  • Chard raw has more vitamin K, vitamin A, vitamin C, iron, copper, and manganese; however, dulce de Leche has more vitamin B2, phosphorus, and calcium.
  • Chard raw's daily need coverage for vitamin K is 691% more.
  • Chard raw has 183 times more manganese than dulce de Leche. Chard raw has 0.366mg of manganese, while dulce de Leche has 0.002mg.
  • Chard raw is lower in saturated fat.

The food varieties used in the comparison are Chard, swiss, raw and Dulce de Leche.

Infographic

Chard raw vs Dulce de Leche 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 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
Contains more MagnesiumMagnesium +268.2%
Contains more IronIron +958.8%
Contains more CopperCopper +4375%
Contains more ManganeseManganese +18200%
Contains more CalciumCalcium +392.2%
Contains more ZincZinc +119.4%
Contains more PhosphorusPhosphorus +319.6%
Contains less SodiumSodium -39.4%
Contains more SeleniumSelenium +200%
~equal in Potassium ~350mg

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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
Contains more Vitamin CVitamin C +1053.8%
Contains more Vitamin AVitamin A +313.5%
Contains more Vitamin EVitamin E +845%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B3Vitamin B3 +90.5%
Contains more Vitamin B6Vitamin B6 +518.8%
Contains more Vitamin KVitamin K +63746.2%
Contains more FolateFolate +27.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin B5Vitamin B5 +385.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +395%

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% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 g
Contains more WaterWater +222.7%
Contains more ProteinProtein +280%
Contains more FatsFats +3575%
Contains more CarbsCarbs +1379.9%
~equal in Other ~1.75g

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
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +5257.5%
Contains more Poly. FatPolyunsaturated fat +435.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard raw Dulce de Leche
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard raw Dulce de Leche DV% diff.
Vitamin K 830µg 1.3µg 691%
Vitamin C 30mg 2.6mg 30%
Vitamin A 306µg 74µg 26%
Vitamin B2 0.09mg 0.405mg 24%
Phosphorus 46mg 193mg 21%
Iron 1.8mg 0.17mg 20%
Saturated fat 0.03g 4.534g 20%
Calcium 51mg 251mg 20%
Copper 0.179mg 0.004mg 19%
Carbs 3.74g 55.35g 17%
Manganese 0.366mg 0.002mg 16%
Calories 19kcal 315kcal 15%
Magnesium 81mg 22mg 14%
Vitamin B12 0µg 0.31µg 13%
Vitamin B5 0.172mg 0.835mg 13%
Choline 18mg 89.1mg 13%
Fats 0.2g 7.35g 11%
Vitamin E 1.89mg 0.2mg 11%
Protein 1.8g 6.84g 10%
Cholesterol 0mg 29mg 10%
Vitamin B6 0.099mg 0.016mg 6%
Fiber 1.6g 0g 6%
Monounsaturated fat 0.04g 2.143g 5%
Sodium 213mg 129mg 4%
Zinc 0.36mg 0.79mg 4%
Selenium 0.9µg 2.7µg 3%
Vitamin B1 0.04mg 0.016mg 2%
Polyunsaturated fat 0.07g 0.375g 2%
Vitamin D 0µg 0.2µg 1%
Vitamin B3 0.4mg 0.21mg 1%
Potassium 379mg 350mg 1%
Folate 14µg 11µg 1%
Vitamin D 0IU 6IU 1%
Net carbs 2.14g 55.35g N/A
Sugar 1.1g 49.74g N/A
Trans fat 0g 0.364g 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%
Fructose 0.32g 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.131g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Dulce de Leche
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
185%
Chard raw
23%
Dulce de Leche
Minerals Daily Need Coverage Score
34%
Chard raw
27%
Dulce de Leche

Comparison summary

Which food contains less Sodium?
Dulce de Leche
Dulce de Leche contains less Sodium (difference - 84mg)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 48.64g)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 4.504g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 10)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $2.6)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.