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Chard raw vs. Fruitcake — In-Depth Nutrition Comparison

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What are the differences between chard raw and fruitcake?

  • Chard raw is higher in vitamin K, vitamin A, vitamin C, magnesium, copper, potassium, vitamin E, and manganese, yet fruitcake is higher in fiber.
  • Chard raw's daily need coverage for vitamin K is 690% more.
  • Chard raw has 278 times more vitamin A than fruitcake. While chard raw has 6116IU of vitamin A, fruitcake has only 22IU.
  • The amount of saturated fat in chard raw is lower.
  • The glycemic index of chard raw is lower.

We used Chard, swiss, raw and Cake, fruitcake, commercially prepared types in this article.

Infographic

Chard raw vs Fruitcake 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 11% 9.9% 14% 78% 17% 7.4% 22% 13% 29% 11%
Contains more MagnesiumMagnesium +406.3%
Contains more CalciumCalcium +54.5%
Contains more PotassiumPotassium +147.7%
Contains more CopperCopper +258%
Contains more ZincZinc +33.3%
Contains more ManganeseManganese +66.4%
Contains more IronIron +15%
Contains more PhosphorusPhosphorus +13%
Contains less SodiumSodium -52.6%
Contains more SeleniumSelenium +122.2%

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 1.7% 2.3% 18% 0% 13% 23% 15% 14% 11% 1.3% 3.8% 15% 4.9%
Contains more Vitamin CVitamin C +5900%
Contains more Vitamin AVitamin A +4271.4%
Contains more Vitamin EVitamin E +110%
Contains more Vitamin B6Vitamin B6 +115.2%
Contains more Vitamin KVitamin K +55233.3%
Contains more CholineCholine +102.2%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B3Vitamin B3 +97.8%
Contains more Vitamin B5Vitamin B5 +31.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +42.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.099mg

All nutrients comparison - raw data values

Nutrient Chard raw Fruitcake DV% diff.
Vitamin K 830µg 1.5µg 690%
Vitamin A 306µg 7µg 33%
Vitamin C 30mg 0.5mg 33%
Polyunsaturated fat 0.07g 3.323g 22%
Carbs 3.74g 61.6g 19%
Magnesium 81mg 16mg 15%
Calories 19kcal 324kcal 15%
Copper 0.179mg 0.05mg 14%
Fats 0.2g 9.1g 14%
Monounsaturated fat 0.04g 4.2g 10%
Fiber 1.6g 3.7g 8%
Potassium 379mg 153mg 7%
Vitamin E 1.89mg 0.9mg 7%
Manganese 0.366mg 0.22mg 6%
Sodium 213mg 101mg 5%
Saturated fat 0.03g 1.048g 5%
Vitamin B6 0.099mg 0.046mg 4%
Iron 1.8mg 2.07mg 3%
Choline 18mg 8.9mg 2%
Calcium 51mg 33mg 2%
Selenium 0.9µg 2µg 2%
Protein 1.8g 2.9g 2%
Folate 14µg 20µg 2%
Vitamin B3 0.4mg 0.791mg 2%
Cholesterol 0mg 5mg 2%
Vitamin B1 0.04mg 0.05mg 1%
Vitamin B5 0.172mg 0.226mg 1%
Vitamin B2 0.09mg 0.099mg 1%
Phosphorus 46mg 52mg 1%
Zinc 0.36mg 0.27mg 1%
Net carbs 2.14g 57.9g N/A
Sugar 1.1g 27.42g N/A
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.017mg 0.042mg 0%
Threonine 0.083mg 0.102mg 0%
Isoleucine 0.147mg 0.121mg 0%
Leucine 0.13mg 0.206mg 0%
Lysine 0.099mg 0.121mg 0%
Methionine 0.019mg 0.059mg 0%
Phenylalanine 0.11mg 0.14mg 0%
Valine 0.11mg 0.144mg 0%
Histidine 0.036mg 0.071mg 0%
Omega-3 - DHA 0g 0.001g N/A

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
3% 9% 62% 25%
Protein: 2.9 g
Fats: 9.1 g
Carbs: 61.6 g
Water: 25.3 g
Other: 1.1 g
Contains more WaterWater +266.2%
Contains more OtherOther +45.5%
Contains more ProteinProtein +61.1%
Contains more FatsFats +4450%
Contains more CarbsCarbs +1547.1%

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% 49% 39%
Saturated fat: Sat. Fat 1.048 g
Monounsaturated fat: Mono. Fat 4.2 g
Polyunsaturated fat: Poly. Fat 3.323 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +10400%
Contains more Poly. FatPolyunsaturated fat +4647.1%

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. Fruitcake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174939/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.