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Chard raw vs. Filo — In-Depth Nutrition Comparison

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A recap on differences between chard raw and filo

  • Chard raw is higher in vitamin K, vitamin A, vitamin C, and magnesium, yet filo is higher in vitamin B1, selenium, vitamin B3, vitamin B2, folate, and iron.
  • Chard raw covers your daily vitamin K needs 690% more than filo.

Food varieties used in this article are Chard, swiss, raw and Phyllo dough.

Infographic

Chard raw vs Filo 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%
Filo
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains more MagnesiumMagnesium +440%
Contains more CalciumCalcium +363.6%
Contains more PotassiumPotassium +412.2%
Contains more CopperCopper +77.2%
Contains less SodiumSodium -55.9%
Contains more IronIron +78.3%
Contains more ZincZinc +36.1%
Contains more PhosphorusPhosphorus +63%
Contains more ManganeseManganese +30.1%
Contains more SeleniumSelenium +2488.9%

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%
Filo
5
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% 0% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2262.5%
Contains more Vitamin B6Vitamin B6 +230%
Contains more Vitamin KVitamin K +33100%
Contains more CholineCholine +160.9%
Contains more Vitamin B1Vitamin B1 +1252.5%
Contains more Vitamin B2Vitamin B2 +278.9%
Contains more Vitamin B3Vitamin B3 +918.3%
Contains more Vitamin B5Vitamin B5 +75.6%
Contains more FolateFolate +528.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Filo
4
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more WaterWater +184.2%
Contains more ProteinProtein +294.4%
Contains more FatsFats +2900%
Contains more CarbsCarbs +1306.4%
~equal in Other ~1.7g

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
Filo
2
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +7772.5%
Contains more Poly. FatPolyunsaturated fat +1218.6%

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 Filo
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard raw Filo DV% diff.
Vitamin K 830µg 2.5µg 690%
Vitamin B1 0.04mg 0.541mg 42%
Selenium 0.9µg 23.3µg 41%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 0mg 33%
Vitamin B3 0.4mg 4.073mg 23%
Folate 14µg 88µg 19%
Vitamin B2 0.09mg 0.341mg 19%
Iron 1.8mg 3.21mg 18%
Carbs 3.74g 52.6g 16%
Magnesium 81mg 15mg 16%
Calories 19kcal 299kcal 14%
Vitamin E 1.89mg 0.08mg 12%
Sodium 213mg 483mg 12%
Protein 1.8g 7.1g 11%
Copper 0.179mg 0.101mg 9%
Potassium 379mg 74mg 9%
Fats 0.2g 6g 9%
Monounsaturated fat 0.04g 3.149g 8%
Saturated fat 0.03g 1.47g 7%
Polyunsaturated fat 0.07g 0.923g 6%
Vitamin B6 0.099mg 0.03mg 5%
Manganese 0.366mg 0.476mg 5%
Calcium 51mg 11mg 4%
Phosphorus 46mg 75mg 4%
Vitamin B5 0.172mg 0.302mg 3%
Choline 18mg 6.9mg 2%
Zinc 0.36mg 0.49mg 1%
Fiber 1.6g 1.9g 1%
Net carbs 2.14g 50.7g N/A
Sugar 1.1g 0.18g N/A
Tryptophan 0.017mg 0.088mg 0%
Threonine 0.083mg 0.194mg 0%
Isoleucine 0.147mg 0.246mg 0%
Leucine 0.13mg 0.49mg 0%
Lysine 0.099mg 0.158mg 0%
Methionine 0.019mg 0.126mg 0%
Phenylalanine 0.11mg 0.359mg 0%
Valine 0.11mg 0.286mg 0%
Histidine 0.036mg 0.159mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Filo
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
185%
Chard raw
30%
Filo
Minerals Daily Need Coverage Score
34%
Chard raw
47%
Filo

Comparison summary

Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 0.92g)
Which food is cheaper?
Filo
Filo is cheaper (difference - $0.4)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 270mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 1.44g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.