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  6. Chard raw vs. Espresso

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 RAE, 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.

We used Chard, swiss, raw and Beverages, coffee, brewed, espresso, restaurant-prepared types in this article.

Infographic

Chard raw vs Espresso 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
9
:
1
Espresso
Espresso
Contains more Calcium +2450%
Contains more Iron +1284.6%
Contains more Phosphorus +557.1%
Contains more Potassium +229.6%
Contains more Zinc +620%
Contains more Copper +258%
Contains more Manganese +632%
Contains more Selenium +∞%
Contains less Sodium -93.4%
Equal in Magnesium - 80
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Espresso
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 58% 3% 11% 2% 2% 17% 7% 0%
Contains more Calcium +2450%
Contains more Iron +1284.6%
Contains more Phosphorus +557.1%
Contains more Potassium +229.6%
Contains more Zinc +620%
Contains more Copper +258%
Contains more Manganese +632%
Contains more Selenium +∞%
Contains less Sodium -93.4%
Equal in Magnesium - 80

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
:
2
Espresso
Espresso
Contains more Vitamin A +∞%
Contains more Vitamin E +18800%
Contains more Vitamin C +14900%
Contains more Vitamin B1 +3900%
Contains more Vitamin B5 +514.3%
Contains more Vitamin B6 +4850%
Contains more Folate +1300%
Contains more Vitamin K +829900%
Contains more Vitamin B2 +96.7%
Contains more Vitamin B3 +1201.8%
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%
Espresso
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 1% 1% 41% 98% 2% 1% 1% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +18800%
Contains more Vitamin C +14900%
Contains more Vitamin B1 +3900%
Contains more Vitamin B5 +514.3%
Contains more Vitamin B6 +4850%
Contains more Folate +1300%
Contains more Vitamin K +829900%
Contains more Vitamin B2 +96.7%
Contains more Vitamin B3 +1201.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
4
:
1
Espresso
Espresso
Contains more Protein +1400%
Contains more Fats +11.1%
Contains more Carbs +124%
Contains more Other +595.7%
Equal in Fats - 0.18
Equal in Water - 97.8
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
Espresso
2% 98%
Protein: 0.12 g
Fats: 0.18 g
Carbs: 1.67 g
Water: 97.8 g
Other: 0.23 g
Contains more Protein +1400%
Contains more Fats +11.1%
Contains more Carbs +124%
Contains more Other +595.7%
Equal in Fats - 0.18
Equal in Water - 97.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
2
:
1
Espresso
Espresso
Contains less Saturated Fat -67.4%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +31.4%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Espresso
50% 50%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.092 g
Contains less Saturated Fat -67.4%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +31.4%

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 Espresso
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated Fat 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 Espresso Opinion
Net carbs 2.14g 1.67g Chard raw
Protein 1.8g 0.12g Chard raw
Fats 0.2g 0.18g Chard raw
Carbs 3.74g 1.67g Chard raw
Calories 19kcal 9kcal Chard raw
Sugar 1.1g 0g Espresso
Fiber 1.6g 0g Chard raw
Calcium 51mg 2mg Chard raw
Iron 1.8mg 0.13mg Chard raw
Magnesium 81mg 80mg Chard raw
Phosphorus 46mg 7mg Chard raw
Potassium 379mg 115mg Chard raw
Sodium 213mg 14mg Espresso
Zinc 0.36mg 0.05mg Chard raw
Copper 0.179mg 0.05mg Chard raw
Manganese 0.366mg 0.05mg Chard raw
Selenium 0.9µg 0µg Chard raw
Vitamin A 6116IU 0IU Chard raw
Vitamin A RAE 306µg 0µg Chard raw
Vitamin E 1.89mg 0.01mg Chard raw
Vitamin C 30mg 0.2mg Chard raw
Vitamin B1 0.04mg 0.001mg Chard raw
Vitamin B2 0.09mg 0.177mg Espresso
Vitamin B3 0.4mg 5.207mg Espresso
Vitamin B5 0.172mg 0.028mg Chard raw
Vitamin B6 0.099mg 0.002mg Chard raw
Folate 14µg 1µg Chard raw
Vitamin K 830µg 0.1µg Chard raw
Tryptophan 0.017mg Chard raw
Threonine 0.083mg Chard raw
Isoleucine 0.147mg Chard raw
Leucine 0.13mg Chard raw
Lysine 0.099mg Chard raw
Methionine 0.019mg Chard raw
Phenylalanine 0.11mg Chard raw
Valine 0.11mg Chard raw
Histidine 0.036mg Chard raw
Saturated Fat 0.03g 0.092g Chard raw
Monounsaturated Fat 0.04g 0g Chard raw
Polyunsaturated fat 0.07g 0.092g Espresso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Espresso
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
12%
Espresso
Minerals Daily Need Coverage Score
34%
Chard raw
10%
Espresso

Comparison summary

Which food is lower in Sugar?
Espresso
Espresso is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Espresso
Espresso contains less Sodium (difference - 199mg)
Which food is lower in glycemic index?
Espresso
Espresso is lower in glycemic index (difference - 32)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.062g)
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. Espresso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171891/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.