Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Chard raw
  5. Compare
  6. Chard raw vs. Gouda cheese

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

Compare

How are chard raw and gouda cheese different?

  • Chard raw is higher in vitamin K, vitamin A, and vitamin C; however, gouda cheese is richer in phosphorus, calcium, vitamin B12, and zinc.
  • Daily need coverage for vitamin K for chard raw is 690% higher.
  • Chard raw has less sodium.
  • Gouda cheese has a lower glycemic index (0) than chard raw (32).

Chard, swiss, raw and Cheese, gouda are the varieties used in this article.

Infographic

Chard raw vs Gouda 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% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Contains more MagnesiumMagnesium +179.3%
Contains more PotassiumPotassium +213.2%
Contains more IronIron +650%
Contains more CopperCopper +397.2%
Contains less SodiumSodium -74%
Contains more ManganeseManganese +3227.3%
Contains more CalciumCalcium +1272.5%
Contains more ZincZinc +983.3%
Contains more PhosphorusPhosphorus +1087%
Contains more SeleniumSelenium +1511.1%

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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +85.5%
Contains more Vitamin EVitamin E +687.5%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B3Vitamin B3 +534.9%
Contains more Vitamin B6Vitamin B6 +23.8%
Contains more Vitamin KVitamin K +35987%
Contains more CholineCholine +16.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +271.1%
Contains more Vitamin B5Vitamin B5 +97.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +50%

All nutrients comparison - raw data values

Nutrient Chard raw Gouda cheese DV% diff.
Vitamin K 830µg 2.3µg 690%
Saturated fat 0.03g 17.614g 80%
Phosphorus 46mg 546mg 71%
Calcium 51mg 700mg 65%
Vitamin B12 0µg 1.54µg 64%
Protein 1.8g 24.94g 46%
Fats 0.2g 27.44g 42%
Cholesterol 0mg 114mg 38%
Vitamin C 30mg 0mg 33%
Zinc 0.36mg 3.9mg 32%
Sodium 213mg 819mg 26%
Selenium 0.9µg 14.5µg 25%
Iron 1.8mg 0.24mg 20%
Monounsaturated fat 0.04g 7.747g 19%
Vitamin B2 0.09mg 0.334mg 19%
Calories 19kcal 356kcal 17%
Copper 0.179mg 0.036mg 16%
Vitamin A 306µg 165µg 16%
Manganese 0.366mg 0.011mg 15%
Magnesium 81mg 29mg 12%
Vitamin E 1.89mg 0.24mg 11%
Potassium 379mg 121mg 8%
Fiber 1.6g 0g 6%
Polyunsaturated fat 0.07g 0.657g 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Vitamin B5 0.172mg 0.34mg 3%
Folate 14µg 21µg 2%
Vitamin B3 0.4mg 0.063mg 2%
Vitamin B6 0.099mg 0.08mg 1%
Vitamin B1 0.04mg 0.03mg 1%
Carbs 3.74g 2.22g 1%
Net carbs 2.14g 2.22g N/A
Sugar 1.1g 2.22g N/A
Choline 18mg 15.4mg 0%
Tryptophan 0.017mg 0.352mg 0%
Threonine 0.083mg 0.93mg 0%
Isoleucine 0.147mg 1.306mg 0%
Leucine 0.13mg 2.564mg 0%
Lysine 0.099mg 2.654mg 0%
Methionine 0.019mg 0.719mg 0%
Phenylalanine 0.11mg 1.431mg 0%
Valine 0.11mg 1.806mg 0%
Histidine 0.036mg 1.032mg 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
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Contains more CarbsCarbs +68.5%
Contains more WaterWater +123.5%
Contains more ProteinProtein +1285.6%
Contains more FatsFats +13620%
Contains more OtherOther +146.3%

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
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +19267.5%
Contains more Poly. FatPolyunsaturated fat +838.6%

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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.