Chard raw vs. Gratin — In-Depth Nutrition Comparison
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Significant differences between chard raw and gratin
- Chard raw has more vitamin A, vitamin C, magnesium, iron, and manganese; however, gratin is richer in phosphorus and calcium.
- Chard raw covers your daily vitamin A needs 117% more than gratin.
- Gratin has 4 times less magnesium than chard raw. Chard raw has 81mg of magnesium, while gratin has 20mg.
- Chard raw contains less sodium.
Specific food types used in this comparison are Chard, swiss, raw and Potatoes, au gratin, home-prepared from recipe using butter.
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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.
| Contains more MagnesiumMagnesium | +305% |
| Contains more IronIron | +181.3% |
| Contains more CopperCopper | +11.9% |
| Contains less SodiumSodium | -50.8% |
| Contains more ManganeseManganese | +127.3% |
| Contains more CalciumCalcium | +133.3% |
| Contains more ZincZinc | +91.7% |
| Contains more PhosphorusPhosphorus | +145.7% |
| Contains more SeleniumSelenium | +200% |
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.
| Contains more Vitamin CVitamin C | +203% |
| Contains more Vitamin AVitamin A | +378.1% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +27.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +60% |
| Contains more Vitamin B2Vitamin B2 | +28.9% |
| Contains more Vitamin B3Vitamin B3 | +148.3% |
| Contains more Vitamin B5Vitamin B5 | +125% |
| Contains more Vitamin B6Vitamin B6 | +75.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 692% | |
| Vitamin A | 306µg | 64µg | 27% |
| Vitamin C | 30mg | 9.9mg | 22% |
| Saturated fat | 0.03g | 4.733g | 21% |
| Iron | 1.8mg | 0.64mg | 15% |
| Magnesium | 81mg | 20mg | 15% |
| Vitamin E | 1.89mg | 13% | |
| Fats | 0.2g | 7.59g | 11% |
| Sodium | 213mg | 433mg | 10% |
| Phosphorus | 46mg | 113mg | 10% |
| Manganese | 0.366mg | 0.161mg | 9% |
| Cholesterol | 0mg | 23mg | 8% |
| Protein | 1.8g | 5.06g | 7% |
| Calcium | 51mg | 119mg | 7% |
| Vitamin B6 | 0.099mg | 0.174mg | 6% |
| Calories | 19kcal | 132kcal | 6% |
| Monounsaturated fat | 0.04g | 2.149g | 5% |
| Vitamin B5 | 0.172mg | 0.387mg | 4% |
| Vitamin B3 | 0.4mg | 0.993mg | 4% |
| Choline | 18mg | 3% | |
| Selenium | 0.9µg | 2.7µg | 3% |
| Zinc | 0.36mg | 0.69mg | 3% |
| Carbs | 3.74g | 11.27g | 3% |
| Vitamin B1 | 0.04mg | 0.064mg | 2% |
| Copper | 0.179mg | 0.16mg | 2% |
| Vitamin B2 | 0.09mg | 0.116mg | 2% |
| Potassium | 379mg | 396mg | 1% |
| Polyunsaturated fat | 0.07g | 0.276g | 1% |
| Folate | 14µg | 11µg | 1% |
| Fiber | 1.6g | 1.8g | 1% |
| Net carbs | 2.14g | 9.47g | N/A |
| Sugar | 1.1g | N/A | |
| Tryptophan | 0.017mg | 0.07mg | 0% |
| Threonine | 0.083mg | 0.192mg | 0% |
| Isoleucine | 0.147mg | 0.284mg | 0% |
| Leucine | 0.13mg | 0.443mg | 0% |
| Lysine | 0.099mg | 0.381mg | 0% |
| Methionine | 0.019mg | 0.117mg | 0% |
| Phenylalanine | 0.11mg | 0.254mg | 0% |
| Valine | 0.11mg | 0.325mg | 0% |
| Histidine | 0.036mg | 0.151mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +25.2% |
| Contains more ProteinProtein | +181.1% |
| Contains more FatsFats | +3695% |
| Contains more CarbsCarbs | +201.3% |
| Contains more OtherOther | +30% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.4% |
| Contains more Mono. FatMonounsaturated fat | +5272.5% |
| Contains more Poly. FatPolyunsaturated fat | +294.3% |