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  6. Chard raw vs. Goat cheese

Chard raw vs. Goat cheese — In-Depth Nutrition Comparison

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The main differences between chard raw and goat cheese

  • Chard raw is richer in vitamin K, vitamin A, vitamin C, and magnesium, yet goat cheese is richer in phosphorus, vitamin B2, copper, and calcium.
  • Daily need coverage for vitamin K for chard raw is 690% higher.
  • Chard raw contains less saturated fat.
  • Goat cheese has a lower glycemic index than chard raw.

Food types used in this article are Chard, swiss, raw and Cheese, goat, semisoft type.

Infographic

Chard raw vs Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more MagnesiumMagnesium +179.3%
Contains more PotassiumPotassium +139.9%
Contains less SodiumSodium -48.7%
Contains more ManganeseManganese +293.5%
Contains more CalciumCalcium +484.3%
Contains more CopperCopper +215.1%
Contains more ZincZinc +83.3%
Contains more PhosphorusPhosphorus +715.2%
Contains more SeleniumSelenium +322.2%
~equal in Iron ~1.62mg

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +626.9%
Contains more Vitamin B6Vitamin B6 +65%
Contains more Vitamin KVitamin K +33100%
Contains more FolateFolate +600%
Contains more CholineCholine +16.9%
Contains more Vitamin AVitamin A +33%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +651.1%
Contains more Vitamin B3Vitamin B3 +187%
Contains more Vitamin B5Vitamin B5 +10.5%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Chard raw Goat cheese DV% diff.
Vitamin K 830µg 2.5µg 690%
Saturated fat 0.03g 20.639g 94%
Phosphorus 46mg 375mg 47%
Fats 0.2g 29.84g 46%
Vitamin B2 0.09mg 0.676mg 45%
Copper 0.179mg 0.564mg 43%
Protein 1.8g 21.58g 40%
Vitamin C 30mg 0mg 33%
Cholesterol 0mg 79mg 26%
Calcium 51mg 298mg 25%
Calories 19kcal 364kcal 17%
Monounsaturated fat 0.04g 6.808g 17%
Manganese 0.366mg 0.093mg 12%
Magnesium 81mg 29mg 12%
Vitamin A 306µg 407µg 11%
Vitamin E 1.89mg 0.26mg 11%
Vitamin B12 0µg 0.22µg 9%
Sodium 213mg 415mg 9%
Potassium 379mg 158mg 7%
Fiber 1.6g 0g 6%
Vitamin B3 0.4mg 1.148mg 5%
Selenium 0.9µg 3.8µg 5%
Polyunsaturated fat 0.07g 0.709g 4%
Vitamin D 0µg 0.5µg 3%
Zinc 0.36mg 0.66mg 3%
Vitamin B1 0.04mg 0.072mg 3%
Vitamin B6 0.099mg 0.06mg 3%
Vitamin D 0IU 22IU 3%
Folate 14µg 2µg 3%
Iron 1.8mg 1.62mg 2%
Carbs 3.74g 0.12g 1%
Net carbs 2.14g 0.12g N/A
Sugar 1.1g 0.12g N/A
Vitamin B5 0.172mg 0.19mg 0%
Choline 18mg 15.4mg 0%
Tryptophan 0.017mg 0.227mg 0%
Threonine 0.083mg 0.805mg 0%
Isoleucine 0.147mg 0.893mg 0%
Leucine 0.13mg 1.861mg 0%
Lysine 0.099mg 1.549mg 0%
Methionine 0.019mg 0.575mg 0%
Phenylalanine 0.11mg 0.859mg 0%
Valine 0.11mg 1.485mg 0%
Histidine 0.036mg 0.589mg 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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +3016.7%
Contains more WaterWater +103.6%
Contains more ProteinProtein +1098.9%
Contains more FatsFats +14820%
Contains more OtherOther +83.8%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +16920%
Contains more Poly. FatPolyunsaturated fat +912.9%

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 cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.