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Chard raw vs. Foie gras — In-Depth Nutrition Comparison

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How are chard raw and foie gras different?

  • Chard raw is higher in vitamin A and vitamin C; however, foie gras is richer in vitamin B12, selenium, iron, copper, and phosphorus.
  • Daily need coverage for vitamin B12 for foie gras is 392% higher.
  • Chard raw contains 15 times more vitamin C than foie gras. While chard raw contains 30mg of vitamin C, foie gras contains only 2mg.
  • Chard raw has less sodium.

Chard, swiss, raw and Pate de foie gras, canned (goose liver pate), smoked are the varieties used in this article.

Infographic

Chard raw vs Foie gras 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.
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 9.3% 21% 12% 206% 133% 25% 86% 91% 16% 240%
Contains more MagnesiumMagnesium +523.1%
Contains more PotassiumPotassium +174.6%
Contains less SodiumSodium -69.4%
Contains more ManganeseManganese +205%
Contains more CalciumCalcium +37.3%
Contains more IronIron +205.6%
Contains more CopperCopper +123.5%
Contains more ZincZinc +155.6%
Contains more PhosphorusPhosphorus +334.8%
Contains more SeleniumSelenium +4788.9%

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%
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 6.7% 334% 0% 0% 22% 69% 47% 72% 14% 1175% 0% 45% 0%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +65%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +227.1%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B2Vitamin B2 +232.2%
Contains more Vitamin B3Vitamin B3 +527.5%
Contains more Vitamin B5Vitamin B5 +597.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +328.6%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Chard raw Foie gras DV% diff.
Vitamin K 830µg 692%
Vitamin B12 0µg 9.4µg 392%
Selenium 0.9µg 44µg 78%
Vitamin A 306µg 1001µg 77%
Fats 0.2g 43.84g 67%
Saturated fat 0.03g 14.45g 66%
Monounsaturated fat 0.04g 25.61g 64%
Cholesterol 0mg 150mg 50%
Iron 1.8mg 5.5mg 46%
Vitamin C 30mg 2mg 31%
Copper 0.179mg 0.4mg 25%
Calories 19kcal 462kcal 22%
Phosphorus 46mg 200mg 22%
Sodium 213mg 697mg 21%
Vitamin B5 0.172mg 1.2mg 21%
Protein 1.8g 11.4g 19%
Magnesium 81mg 13mg 16%
Vitamin B2 0.09mg 0.299mg 16%
Vitamin E 1.89mg 13%
Vitamin B3 0.4mg 2.51mg 13%
Folate 14µg 60µg 12%
Manganese 0.366mg 0.12mg 11%
Potassium 379mg 138mg 7%
Fiber 1.6g 0g 6%
Zinc 0.36mg 0.92mg 5%
Polyunsaturated fat 0.07g 0.84g 5%
Vitamin B1 0.04mg 0.088mg 4%
Vitamin B6 0.099mg 0.06mg 3%
Choline 18mg 3%
Calcium 51mg 70mg 2%
Carbs 3.74g 4.67g 0%
Net carbs 2.14g 4.67g N/A
Sugar 1.1g N/A
Tryptophan 0.017mg 0.161mg 0%
Threonine 0.083mg 0.507mg 0%
Isoleucine 0.147mg 0.606mg 0%
Leucine 0.13mg 1.029mg 0%
Lysine 0.099mg 0.863mg 0%
Methionine 0.019mg 0.27mg 0%
Phenylalanine 0.11mg 0.567mg 0%
Valine 0.11mg 0.719mg 0%
Histidine 0.036mg 0.303mg 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
11% 44% 5% 37% 3%
Protein: 11.4 g
Fats: 43.84 g
Carbs: 4.67 g
Water: 37.04 g
Other: 3.05 g
Contains more WaterWater +150.2%
Contains more ProteinProtein +533.3%
Contains more FatsFats +21820%
Contains more CarbsCarbs +24.9%
Contains more OtherOther +90.6%

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
35% 63% 2%
Saturated fat: Sat. Fat 14.45 g
Monounsaturated fat: Mono. Fat 25.61 g
Polyunsaturated fat: Poly. Fat 0.84 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +63925%
Contains more Poly. FatPolyunsaturated fat +1100%

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. Foie gras - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171100/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.