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  6. Chard raw vs. Graham cracker

Chard raw vs. Graham cracker — In-Depth Nutrition Comparison

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Significant differences between chard raw and graham cracker

  • Chard raw has more vitamin K, vitamin A, and vitamin C; however, graham cracker is richer in manganese, vitamin B3, iron, phosphorus, folate, vitamin B1, and vitamin B2.
  • Chard raw covers your daily vitamin K needs 680% more than graham cracker.
  • Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of chard raw is 32.

Specific food types used in this comparison are Chard, swiss, raw and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Chard raw vs Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more MagnesiumMagnesium +102.5%
Contains more PotassiumPotassium +122.9%
Contains less SodiumSodium -53.6%
Contains more CalciumCalcium +51%
Contains more IronIron +110%
Contains more ZincZinc +166.7%
Contains more PhosphorusPhosphorus +302.2%
Contains more ManganeseManganese +178.4%
Contains more SeleniumSelenium +600%
~equal in Copper ~0.17mg

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% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +25.2%
Contains more Vitamin KVitamin K +5704.2%
Contains more CholineCholine +205.1%
Contains more Vitamin B1Vitamin B1 +562.5%
Contains more Vitamin B2Vitamin B2 +252.2%
Contains more Vitamin B3Vitamin B3 +1009.8%
Contains more Vitamin B5Vitamin B5 +144.2%
Contains more Vitamin B6Vitamin B6 +57.6%
Contains more FolateFolate +550%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Graham cracker DV% diff.
Vitamin K 830µg 14.3µg 680%
Polyunsaturated fat 0.07g 5.388g 35%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 0mg 33%
Manganese 0.366mg 1.019mg 28%
Vitamin B3 0.4mg 4.439mg 25%
Iron 1.8mg 3.78mg 25%
Carbs 3.74g 77.66g 25%
Calories 19kcal 430kcal 21%
Phosphorus 46mg 185mg 20%
Vitamin B1 0.04mg 0.265mg 19%
Starch 46.56g 19%
Folate 14µg 91µg 19%
Vitamin B2 0.09mg 0.317mg 17%
Fats 0.2g 10.6g 16%
Sodium 213mg 459mg 11%
Protein 1.8g 6.69g 10%
Magnesium 81mg 40mg 10%
Selenium 0.9µg 6.3µg 10%
Saturated fat 0.03g 1.633g 7%
Fiber 1.6g 3.4g 7%
Potassium 379mg 170mg 6%
Monounsaturated fat 0.04g 2.509g 6%
Zinc 0.36mg 0.96mg 5%
Vitamin B5 0.172mg 0.42mg 5%
Vitamin B6 0.099mg 0.156mg 4%
Vitamin E 1.89mg 1.51mg 3%
Calcium 51mg 77mg 3%
Choline 18mg 5.9mg 2%
Copper 0.179mg 0.17mg 1%
Fructose 0.99g 1%
Net carbs 2.14g 74.26g N/A
Sugar 1.1g 24.85g N/A
Trans fat 0g 0.055g N/A
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 0%
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g 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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more WaterWater +2633.3%
Contains more ProteinProtein +271.7%
Contains more FatsFats +5200%
Contains more CarbsCarbs +1976.5%
~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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +6172.5%
Contains more Poly. FatPolyunsaturated fat +7597.1%

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.