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Chard raw vs. English muffin — In-Depth Nutrition Comparison

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What are the main differences between chard raw and English muffins?

  • Chard raw is richer in vitamin A, vitamin C, magnesium, iron, and potassium, while English muffins are higher in phosphorus, vitamin B1, vitamin B3, and folate.
  • Chard raw's daily need coverage for vitamin A is 122% higher.
  • English muffins have 300 times less vitamin C than chard raw. Chard raw has 30mg of vitamin C, while English muffins have 0.1mg.
  • Chard raw is lower in sodium.
  • English muffins have a higher glycemic index (77) than chard raw (32).

We used Chard, swiss, raw and English muffins, plain, unenriched, without calcium propionate (includes sourdough) types in this comparison.

Infographic

Chard raw vs English muffin 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Contains more MagnesiumMagnesium +285.7%
Contains more PotassiumPotassium +189.3%
Contains more IronIron +102.2%
Contains more CopperCopper +38.8%
Contains less SodiumSodium -54.1%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +94.4%
Contains more PhosphorusPhosphorus +189.1%
~equal in Calcium ~52mg
~equal in Manganese ~0.357mg

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% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin CVitamin C +29900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +130.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +352.5%
Contains more Vitamin B2Vitamin B2 +71.1%
Contains more Vitamin B3Vitamin B3 +291.5%
Contains more Vitamin B5Vitamin B5 +159.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +164.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Chard raw English muffin DV% diff.
Vitamin K 830µg 692%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 0.1mg 33%
Carbs 3.74g 46g 14%
Magnesium 81mg 21mg 14%
Vitamin E 1.89mg 13%
Vitamin B1 0.04mg 0.181mg 12%
Phosphorus 46mg 133mg 12%
Protein 1.8g 7.7g 12%
Sodium 213mg 464mg 11%
Calories 19kcal 235kcal 11%
Iron 1.8mg 0.89mg 11%
Potassium 379mg 131mg 7%
Vitamin B3 0.4mg 1.566mg 7%
Folate 14µg 37µg 6%
Copper 0.179mg 0.129mg 6%
Polyunsaturated fat 0.07g 0.888g 5%
Vitamin B2 0.09mg 0.154mg 5%
Vitamin B5 0.172mg 0.446mg 5%
Fiber 1.6g 2.7g 4%
Vitamin B6 0.099mg 0.043mg 4%
Zinc 0.36mg 0.7mg 3%
Choline 18mg 3%
Vitamin B12 0µg 0.04µg 2%
Fats 0.2g 1.8g 2%
Selenium 0.9µg 2%
Saturated fat 0.03g 0.259g 1%
Monounsaturated fat 0.04g 0.302g 1%
Net carbs 2.14g 43.3g N/A
Calcium 51mg 52mg 0%
Sugar 1.1g N/A
Manganese 0.366mg 0.357mg 0%
Tryptophan 0.017mg 0.092mg 0%
Threonine 0.083mg 0.242mg 0%
Isoleucine 0.147mg 0.315mg 0%
Leucine 0.13mg 0.553mg 0%
Lysine 0.099mg 0.241mg 0%
Methionine 0.019mg 0.139mg 0%
Phenylalanine 0.11mg 0.379mg 0%
Valine 0.11mg 0.353mg 0%
Histidine 0.036mg 0.17mg 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
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more WaterWater +120.1%
Contains more ProteinProtein +327.8%
Contains more FatsFats +800%
Contains more CarbsCarbs +1129.9%
Contains more OtherOther +50%

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
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Contains less Sat. FatSaturated fat -88.4%
Contains more Mono. FatMonounsaturated fat +655%
Contains more Poly. FatPolyunsaturated fat +1168.6%

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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.