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Chard raw vs. Focaccia — In-Depth Nutrition Comparison

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Significant differences between chard raw and focaccia

  • Chard raw has more vitamin K, vitamin A, and vitamin C; however, focaccia is richer in vitamin B1, folate, selenium, vitamin B3, iron, and vitamin B2.
  • Chard raw covers your daily vitamin K needs 687% more than focaccia.
  • Chard raw contains less sodium.
  • Focaccia has a higher glycemic index. The glycemic index of focaccia is 63, while the glycemic index of chard raw is 32.

Specific food types used in this comparison are Chard, swiss, raw and Focaccia, Italian flatbread, plain.

Infographic

Chard raw vs Focaccia 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 14% 11% 10% 119% 30% 36% 55% 73% 47% 87%
Contains more MagnesiumMagnesium +305%
Contains more CalciumCalcium +45.7%
Contains more PotassiumPotassium +232.5%
Contains more CopperCopper +96.7%
Contains less SodiumSodium -62%
Contains more IronIron +75.6%
Contains more ZincZinc +269.4%
Contains more PhosphorusPhosphorus +178.3%
Contains more SeleniumSelenium +1666.7%
~equal in Manganese ~0.364mg

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% 0% 28% 0% 118% 69% 69% 39% 26% 0% 14% 104% 1.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +33.1%
Contains more Vitamin KVitamin K +14461.4%
Contains more CholineCholine +520.7%
Contains more Vitamin B1Vitamin B1 +1075%
Contains more Vitamin B2Vitamin B2 +234.4%
Contains more Vitamin B3Vitamin B3 +817.5%
Contains more Vitamin B5Vitamin B5 +275%
Contains more Vitamin B6Vitamin B6 +14.1%
Contains more FolateFolate +885.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Focaccia DV% diff.
Vitamin K 830µg 5.7µg 687%
Vitamin B1 0.04mg 0.47mg 36%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 0mg 33%
Folate 14µg 138µg 31%
Selenium 0.9µg 15.9µg 27%
Vitamin B3 0.4mg 3.67mg 20%
Iron 1.8mg 3.16mg 17%
Vitamin B2 0.09mg 0.301mg 16%
Sodium 213mg 561mg 15%
Magnesium 81mg 20mg 15%
Monounsaturated fat 0.04g 5.67g 14%
Protein 1.8g 8.77g 14%
Calories 19kcal 249kcal 12%
Phosphorus 46mg 128mg 12%
Fats 0.2g 7.89g 12%
Carbs 3.74g 35.82g 11%
Copper 0.179mg 0.091mg 10%
Vitamin B5 0.172mg 0.645mg 9%
Zinc 0.36mg 1.33mg 9%
Potassium 379mg 114mg 8%
Polyunsaturated fat 0.07g 0.994g 6%
Saturated fat 0.03g 0.877g 4%
Choline 18mg 2.9mg 3%
Vitamin E 1.89mg 1.42mg 3%
Calcium 51mg 35mg 2%
Vitamin B6 0.099mg 0.113mg 1%
Fiber 1.6g 1.8g 1%
Net carbs 2.14g 34.02g N/A
Sugar 1.1g 1.75g N/A
Manganese 0.366mg 0.364mg 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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
9% 8% 36% 46%
Protein: 8.77 g
Fats: 7.89 g
Carbs: 35.82 g
Water: 45.91 g
Other: 1.61 g
Contains more WaterWater +101.8%
Contains more ProteinProtein +387.2%
Contains more FatsFats +3845%
Contains more CarbsCarbs +857.8%
~equal in Other ~1.61g

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
12% 75% 13%
Saturated fat: Sat. Fat 0.877 g
Monounsaturated fat: Mono. Fat 5.67 g
Polyunsaturated fat: Poly. Fat 0.994 g
Contains less Sat. FatSaturated fat -96.6%
Contains more Mono. FatMonounsaturated fat +14075%
Contains more Poly. FatPolyunsaturated fat +1320%

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. Focaccia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167945/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.