Chard raw vs. Egg white — In-Depth Nutrition Comparison
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Differences between chard raw and egg whites
- Chard raw has more vitamin K, vitamin A, vitamin C, iron, copper, magnesium, manganese, and vitamin E, while egg whites have more selenium and vitamin B2.
- Chard raw's daily need coverage for vitamin K is 692% higher.
- Egg whites have a lower glycemic index. The glycemic index of egg whites is 0, while the glycemic index of chard raw is 32.
The food types used in this comparison are Chard, swiss, raw and Egg, white, raw, fresh.
Infographic
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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.
| Contains more MagnesiumMagnesium | +636.4% |
| Contains more CalciumCalcium | +628.6% |
| Contains more PotassiumPotassium | +132.5% |
| Contains more IronIron | +2150% |
| Contains more CopperCopper | +678.3% |
| Contains more ZincZinc | +1100% |
| Contains more PhosphorusPhosphorus | +206.7% |
| Contains more ManganeseManganese | +3227.3% |
| Contains less SodiumSodium | -22.1% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +900% |
| Contains more Vitamin B3Vitamin B3 | +281% |
| Contains more Vitamin B6Vitamin B6 | +1880% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +250% |
| Contains more CholineCholine | +1536.4% |
| Contains more Vitamin B2Vitamin B2 | +387.8% |
| Contains more Vitamin B5Vitamin B5 | +10.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +17.6% |
| Contains more CarbsCarbs | +412.3% |
| Contains more OtherOther | +154% |
| Contains more ProteinProtein | +505.6% |
~equal in
Water
~87.57g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 830µg | 0µg | 692% |
| Selenium | 0.9µg | 20µg | 35% |
| Vitamin A | 306µg | 0µg | 34% |
| Vitamin C | 30mg | 0mg | 33% |
| Vitamin B2 | 0.09mg | 0.439mg | 27% |
| Iron | 1.8mg | 0.08mg | 22% |
| Protein | 1.8g | 10.9g | 18% |
| Magnesium | 81mg | 11mg | 17% |
| Copper | 0.179mg | 0.023mg | 17% |
| Manganese | 0.366mg | 0.011mg | 15% |
| Vitamin E | 1.89mg | 0mg | 13% |
| Vitamin B6 | 0.099mg | 0.005mg | 7% |
| Potassium | 379mg | 163mg | 6% |
| Fiber | 1.6g | 0g | 6% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Phosphorus | 46mg | 15mg | 4% |
| Calcium | 51mg | 7mg | 4% |
| Zinc | 0.36mg | 0.03mg | 3% |
| Folate | 14µg | 4µg | 3% |
| Choline | 18mg | 1.1mg | 3% |
| Vitamin B1 | 0.04mg | 0.004mg | 3% |
| Calories | 19kcal | 52kcal | 2% |
| Vitamin B3 | 0.4mg | 0.105mg | 2% |
| Sodium | 213mg | 166mg | 2% |
| Carbs | 3.74g | 0.73g | 1% |
| Fats | 0.2g | 0.17g | 0% |
| Net carbs | 2.14g | 0.73g | N/A |
| Sugar | 1.1g | 0.71g | N/A |
| Vitamin B5 | 0.172mg | 0.19mg | 0% |
| Saturated fat | 0.03g | 0g | 0% |
| Monounsaturated fat | 0.04g | 0g | 0% |
| Polyunsaturated fat | 0.07g | 0g | 0% |
| Tryptophan | 0.017mg | 0.125mg | 0% |
| Threonine | 0.083mg | 0.449mg | 0% |
| Isoleucine | 0.147mg | 0.661mg | 0% |
| Leucine | 0.13mg | 1.016mg | 0% |
| Lysine | 0.099mg | 0.806mg | 0% |
| Methionine | 0.019mg | 0.399mg | 0% |
| Phenylalanine | 0.11mg | 0.686mg | 0% |
| Valine | 0.11mg | 0.809mg | 0% |
| Histidine | 0.036mg | 0.29mg | 0% |
| Fructose | 0.07g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
10%
Minerals Daily Need Coverage Score
34%
17%
Comparison summary
Which food is lower in Sugar?
Egg white is lower in Sugar (difference - 0.39g)
Which food contains less Sodium?
Egg white contains less Sodium (difference - 47mg)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 0.03g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 32)
Which food is cheaper?
Chard raw is cheaper (difference - $0.6)
Which food is richer in minerals?
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)