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Chard raw vs. Goat — In-Depth Nutrition Comparison

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What are the main differences between chard raw and goat?

  • Chard raw is richer in vitamin K, vitamin A, and vitamin C, while goat is higher in vitamin B12, zinc, vitamin B2, iron, vitamin B3, and phosphorus.
  • Chard raw's daily need coverage for vitamin K is 691% higher.
  • Chard raw has a higher glycemic index (32) than goat (0).

We used Chard, swiss, raw and Game meat, goat, cooked, roasted types in this comparison.

Infographic

Chard raw vs Goat 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%
Goat
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 5.1% 36% 140% 101% 144% 86% 11% 5.5% 64%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +200%
Contains more ManganeseManganese +771.4%
Contains more IronIron +107.2%
Contains more CopperCopper +69.3%
Contains more ZincZinc +1363.9%
Contains more PhosphorusPhosphorus +337%
Contains less SodiumSodium -59.6%
Contains more SeleniumSelenium +1211.1%
~equal in Potassium ~405mg

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%
Goat
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% 6.8% 0% 23% 141% 74% 0% 0% 149% 3% 3.8% 58%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +455.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +69066.7%
Contains more FolateFolate +180%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B2Vitamin B2 +577.8%
Contains more Vitamin B3Vitamin B3 +887.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +491.1%
~equal in Vitamin D ~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
Goat
3
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +35.8%
Contains more ProteinProtein +1405.6%
Contains more FatsFats +1415%
~equal in Other ~1.66g

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
Goat
2
37% 54% 9%
Saturated fat: Sat. Fat 0.93 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 0.23 g
Contains less Sat. FatSaturated fat -96.8%
Contains more Mono. FatMonounsaturated fat +3300%
Contains more Poly. FatPolyunsaturated fat +228.6%

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

All nutrients comparison - raw data values

Nutrient Chard raw Goat DV% diff.
Vitamin K 830µg 1.2µg 691%
Protein 1.8g 27.1g 51%
Vitamin B12 0µg 1.19µg 50%
Zinc 0.36mg 5.27mg 45%
Vitamin B2 0.09mg 0.61mg 40%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 0mg 33%
Cholesterol 0mg 75mg 25%
Iron 1.8mg 3.73mg 24%
Phosphorus 46mg 201mg 22%
Vitamin B3 0.4mg 3.95mg 22%
Selenium 0.9µg 11.8µg 20%
Magnesium 81mg 0mg 19%
Choline 18mg 106.4mg 16%
Copper 0.179mg 0.303mg 14%
Manganese 0.366mg 0.042mg 14%
Vitamin E 1.89mg 0.34mg 10%
Vitamin B6 0.099mg 0mg 8%
Fiber 1.6g 0g 6%
Sodium 213mg 86mg 6%
Calories 19kcal 143kcal 6%
Saturated fat 0.03g 0.93g 4%
Vitamin B1 0.04mg 0.09mg 4%
Fats 0.2g 3.03g 4%
Vitamin B5 0.172mg 3%
Calcium 51mg 17mg 3%
Monounsaturated fat 0.04g 1.36g 3%
Folate 14µg 5µg 2%
Polyunsaturated fat 0.07g 0.23g 1%
Potassium 379mg 405mg 1%
Carbs 3.74g 0g 1%
Net carbs 2.14g 0g N/A
Sugar 1.1g 0g N/A
Tryptophan 0.017mg 0.403mg 0%
Threonine 0.083mg 1.29mg 0%
Isoleucine 0.147mg 1.371mg 0%
Leucine 0.13mg 2.258mg 0%
Lysine 0.099mg 2.016mg 0%
Methionine 0.019mg 0.726mg 0%
Phenylalanine 0.11mg 0.941mg 0%
Valine 0.11mg 1.452mg 0%
Histidine 0.036mg 0.565mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Goat
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
35%
Goat
Minerals Daily Need Coverage Score
34%
Chard raw
59%
Goat

Comparison summary

Which food is lower in Sugar?
Goat
Goat is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Goat
Goat contains less Sodium (difference - 127mg)
Which food is lower in glycemic index?
Goat
Goat is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.9g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $1.6)
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. Goat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175304/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.