Chard raw vs. Ham — In-Depth Nutrition Comparison
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Differences between chard raw and ham
- Chard raw has more vitamin K, vitamin A, and vitamin C, while ham has more vitamin B1, selenium, vitamin B12, vitamin B6, zinc, and vitamin B3.
- Chard raw's daily need coverage for vitamin K is 692% higher.
- The amount of sodium in chard raw is lower.
- Ham has a lower glycemic index. The glycemic index of ham is 0, while the glycemic index of chard raw is 32.
The food types used in this comparison are Chard, swiss, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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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 | +478.6% |
| Contains more CalciumCalcium | +537.5% |
| Contains more PotassiumPotassium | +32.1% |
| Contains more IronIron | +21.6% |
| Contains more CopperCopper | +126.6% |
| Contains less SodiumSodium | -82.3% |
| Contains more ManganeseManganese | +577.8% |
| Contains more ZincZinc | +700% |
| Contains more PhosphorusPhosphorus | +326.1% |
| Contains more SeleniumSelenium | +2066.7% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +656% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +366.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1785% |
| Contains more Vitamin B2Vitamin B2 | +124.4% |
| Contains more Vitamin B3Vitamin B3 | +905.8% |
| Contains more Vitamin B5Vitamin B5 | +134.3% |
| Contains more Vitamin B6Vitamin B6 | +304% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +372.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 0µg | 692% |
| Vitamin B1 | 0.04mg | 0.754mg | 60% |
| Sodium | 213mg | 1203mg | 43% |
| Protein | 1.8g | 20.93g | 38% |
| Selenium | 0.9µg | 19.5µg | 34% |
| Vitamin A | 306µg | 0µg | 34% |
| Vitamin C | 30mg | 0mg | 33% |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Zinc | 0.36mg | 2.88mg | 23% |
| Vitamin B3 | 0.4mg | 4.023mg | 23% |
| Vitamin B6 | 0.099mg | 0.4mg | 23% |
| Phosphorus | 46mg | 196mg | 21% |
| Cholesterol | 0mg | 53mg | 18% |
| Magnesium | 81mg | 14mg | 16% |
| Manganese | 0.366mg | 0.054mg | 14% |
| Choline | 18mg | 85.1mg | 12% |
| Copper | 0.179mg | 0.079mg | 11% |
| Vitamin E | 1.89mg | 0.25mg | 11% |
| Vitamin B2 | 0.09mg | 0.202mg | 9% |
| Saturated fat | 0.03g | 1.81g | 8% |
| Fats | 0.2g | 5.53g | 8% |
| Monounsaturated fat | 0.04g | 2.62g | 6% |
| Calories | 19kcal | 145kcal | 6% |
| Fiber | 1.6g | 0g | 6% |
| Vitamin B5 | 0.172mg | 0.403mg | 5% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Iron | 1.8mg | 1.48mg | 4% |
| Calcium | 51mg | 8mg | 4% |
| Vitamin D | 0IU | 32IU | 4% |
| Polyunsaturated fat | 0.07g | 0.54g | 3% |
| Potassium | 379mg | 287mg | 3% |
| Folate | 14µg | 3µg | 3% |
| Carbs | 3.74g | 1.5g | 1% |
| Net carbs | 2.14g | 1.5g | N/A |
| Sugar | 1.1g | 0g | N/A |
| Tryptophan | 0.017mg | 0.251mg | 0% |
| Threonine | 0.083mg | 0.931mg | 0% |
| Isoleucine | 0.147mg | 0.918mg | 0% |
| Leucine | 0.13mg | 1.661mg | 0% |
| Lysine | 0.099mg | 1.775mg | 0% |
| Methionine | 0.019mg | 0.553mg | 0% |
| Phenylalanine | 0.11mg | 0.904mg | 0% |
| Valine | 0.11mg | 0.908mg | 0% |
| Histidine | 0.036mg | 0.75mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +149.3% |
| Contains more WaterWater | +36.9% |
| Contains more ProteinProtein | +1062.8% |
| Contains more FatsFats | +2665% |
| Contains more OtherOther | +173.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.3% |
| Contains more Mono. FatMonounsaturated fat | +6450% |
| Contains more Poly. FatPolyunsaturated fat | +671.4% |