Chard raw vs. Espresso — In-Depth Nutrition Comparison
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What are the differences between chard raw and espresso?
- Chard raw is higher in vitamin K, vitamin A, vitamin C, iron, copper, manganese, vitamin E, and potassium, yet espresso is higher in vitamin B3.
- Chard raw's daily need coverage for vitamin K is 692% more.
- The amount of sodium in espresso is lower.
- The glycemic index of espresso is lower.
We used Chard, swiss, raw and Beverages, coffee, brewed, espresso, restaurant-prepared types in this article.
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 CalciumCalcium | +2450% |
| Contains more PotassiumPotassium | +229.6% |
| Contains more IronIron | +1284.6% |
| Contains more CopperCopper | +258% |
| Contains more ZincZinc | +620% |
| Contains more PhosphorusPhosphorus | +557.1% |
| Contains more ManganeseManganese | +632% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -93.4% |
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 | +14900% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +18800% |
| Contains more Vitamin B1Vitamin B1 | +3900% |
| Contains more Vitamin B5Vitamin B5 | +514.3% |
| Contains more Vitamin B6Vitamin B6 | +4850% |
| Contains more Vitamin KVitamin K | +829900% |
| Contains more FolateFolate | +1300% |
| Contains more CholineCholine | +592.3% |
| Contains more Vitamin B2Vitamin B2 | +96.7% |
| Contains more Vitamin B3Vitamin B3 | +1201.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 0.1µg | 692% |
| Caffeine | 0mg | 212mg | 53% |
| Vitamin A | 306µg | 0µg | 34% |
| Vitamin C | 30mg | 0.2mg | 33% |
| Vitamin B3 | 0.4mg | 5.207mg | 30% |
| Iron | 1.8mg | 0.13mg | 21% |
| Manganese | 0.366mg | 0.05mg | 14% |
| Copper | 0.179mg | 0.05mg | 14% |
| Vitamin E | 1.89mg | 0.01mg | 13% |
| Sodium | 213mg | 14mg | 9% |
| Potassium | 379mg | 115mg | 8% |
| Vitamin B6 | 0.099mg | 0.002mg | 7% |
| Vitamin B2 | 0.09mg | 0.177mg | 7% |
| Fiber | 1.6g | 0g | 6% |
| Phosphorus | 46mg | 7mg | 6% |
| Calcium | 51mg | 2mg | 5% |
| Vitamin B5 | 0.172mg | 0.028mg | 3% |
| Folate | 14µg | 1µg | 3% |
| Choline | 18mg | 2.6mg | 3% |
| Vitamin B1 | 0.04mg | 0.001mg | 3% |
| Protein | 1.8g | 0.12g | 3% |
| Zinc | 0.36mg | 0.05mg | 3% |
| Selenium | 0.9µg | 0µg | 2% |
| Carbs | 3.74g | 1.67g | 1% |
| Calories | 19kcal | 9kcal | 1% |
| Fats | 0.2g | 0.18g | 0% |
| Net carbs | 2.14g | 1.67g | N/A |
| Magnesium | 81mg | 80mg | 0% |
| Sugar | 1.1g | 0g | N/A |
| Saturated fat | 0.03g | 0.092g | 0% |
| Monounsaturated fat | 0.04g | 0g | 0% |
| Polyunsaturated fat | 0.07g | 0.092g | 0% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1400% |
| Contains more CarbsCarbs | +124% |
| Contains more OtherOther | +595.7% |
~equal in
Fats
~0.18g
~equal in
Water
~97.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -67.4% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +31.4% |