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  6. Chard raw vs. Egg white

Chard raw vs. Egg white — In-Depth Nutrition Comparison

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Differences between Chard raw and Egg white

  • Chard raw has more Vitamin K, Vitamin A RAE, Vitamin C, Iron, Copper, Magnesium, Manganese, and Vitamin E , while Egg white has more Selenium, and Vitamin B2.
  • Chard raw's daily need coverage for Vitamin K is 692% higher.

The food types used in this comparison are Chard, swiss, raw and Egg, white, raw, fresh.

Infographic

Chard raw vs Egg white 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.
Chard raw
Chard raw
8
:
2
Egg white
Egg white
Contains more Calcium +628.6%
Contains more Iron +2150%
Contains more Magnesium +636.4%
Contains more Phosphorus +206.7%
Contains more Potassium +132.5%
Contains more Zinc +1100%
Contains more Copper +678.3%
Contains more Manganese +3227.3%
Contains less Sodium -22.1%
Contains more Selenium +2122.2%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Contains more Calcium +628.6%
Contains more Iron +2150%
Contains more Magnesium +636.4%
Contains more Phosphorus +206.7%
Contains more Potassium +132.5%
Contains more Zinc +1100%
Contains more Copper +678.3%
Contains more Manganese +3227.3%
Contains less Sodium -22.1%
Contains more Selenium +2122.2%

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.
Chard raw
Chard raw
8
:
3
Egg white
Egg white
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +900%
Contains more Vitamin B3 +281%
Contains more Vitamin B6 +1880%
Contains more Folate +250%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +387.8%
Contains more Vitamin B5 +10.5%
Contains more Vitamin B12 +∞%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Egg white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +900%
Contains more Vitamin B3 +281%
Contains more Vitamin B6 +1880%
Contains more Folate +250%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +387.8%
Contains more Vitamin B5 +10.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
4
:
1
Egg white
Egg white
Contains more Fats +17.6%
Contains more Carbs +412.3%
Contains more Other +154%
Contains more Protein +505.6%
Equal in Water - 87.57
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more Fats +17.6%
Contains more Carbs +412.3%
Contains more Other +154%
Contains more Protein +505.6%
Equal in Water - 87.57

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 Egg white
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chard raw Egg white Opinion
Net carbs 2.14g 0.73g Chard raw
Protein 1.8g 10.9g Egg white
Fats 0.2g 0.17g Chard raw
Carbs 3.74g 0.73g Chard raw
Calories 19kcal 52kcal Egg white
Fructose 0.07g Egg white
Sugar 1.1g 0.71g Egg white
Fiber 1.6g 0g Chard raw
Calcium 51mg 7mg Chard raw
Iron 1.8mg 0.08mg Chard raw
Magnesium 81mg 11mg Chard raw
Phosphorus 46mg 15mg Chard raw
Potassium 379mg 163mg Chard raw
Sodium 213mg 166mg Egg white
Zinc 0.36mg 0.03mg Chard raw
Copper 0.179mg 0.023mg Chard raw
Manganese 0.366mg 0.011mg Chard raw
Selenium 0.9µg 20µg Egg white
Vitamin A 6116IU 0IU Chard raw
Vitamin A RAE 306µg 0µg Chard raw
Vitamin E 1.89mg 0mg Chard raw
Vitamin C 30mg 0mg Chard raw
Vitamin B1 0.04mg 0.004mg Chard raw
Vitamin B2 0.09mg 0.439mg Egg white
Vitamin B3 0.4mg 0.105mg Chard raw
Vitamin B5 0.172mg 0.19mg Egg white
Vitamin B6 0.099mg 0.005mg Chard raw
Folate 14µg 4µg Chard raw
Vitamin B12 0µg 0.09µg Egg white
Vitamin K 830µg 0µg Chard raw
Tryptophan 0.017mg 0.125mg Egg white
Threonine 0.083mg 0.449mg Egg white
Isoleucine 0.147mg 0.661mg Egg white
Leucine 0.13mg 1.016mg Egg white
Lysine 0.099mg 0.806mg Egg white
Methionine 0.019mg 0.399mg Egg white
Phenylalanine 0.11mg 0.686mg Egg white
Valine 0.11mg 0.809mg Egg white
Histidine 0.036mg 0.29mg Egg white
Saturated Fat 0.03g 0g Egg white
Monounsaturated Fat 0.04g 0g Chard raw
Polyunsaturated fat 0.07g 0g Chard raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Egg white
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
222%
Chard raw
11%
Egg white
Minerals Daily Need Coverage Score
34%
Chard raw
17%
Egg white

Comparison summary

Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 0.39g)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 47mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 0.03g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 32)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $0.6)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.