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  6. Chard raw vs. Ice cream sandwich

Chard raw vs. Ice cream sandwich — In-Depth Nutrition Comparison

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A recap on the differences between chard raw and ice cream sandwich

  • Chard raw is higher in vitamin K, vitamin A, vitamin C, iron, magnesium, vitamin E, and potassium, yet ice cream sandwich is higher in copper and vitamin B3.
  • Chard raw covers your daily vitamin K needs 691% more than ice cream sandwich.
  • The amount of saturated fat in chard raw is lower.
  • The glycemic index of chard raw is lower.

Food varieties used in this article are Chard, swiss, raw and Ice cream sandwich.

Infographic

Chard raw vs Ice cream sandwich 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% 26% 10% 9.8% 85% 16% 31% 17% 50% 17%
Contains more MagnesiumMagnesium +179.3%
Contains more PotassiumPotassium +229.6%
Contains more IronIron +592.3%
Contains more CalciumCalcium +68.6%
Contains more CopperCopper +41.9%
Contains more ZincZinc +66.7%
Contains more PhosphorusPhosphorus +56.5%
Contains less SodiumSodium -39.4%
Contains more SeleniumSelenium +244.4%
~equal in Manganese ~0.381mg

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% 29% 8% 0% 28% 34% 29% 13% 6.5% 6.3% 3.3% 26% 4.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +255.8%
Contains more Vitamin EVitamin E +372.5%
Contains more Vitamin B6Vitamin B6 +253.6%
Contains more Vitamin KVitamin K +63746.2%
Contains more CholineCholine +125%
Contains more Vitamin B1Vitamin B1 +177.5%
Contains more Vitamin B2Vitamin B2 +62.2%
Contains more Vitamin B3Vitamin B3 +291.5%
Contains more Vitamin B5Vitamin B5 +21.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +142.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Ice cream sandwich DV% diff.
Vitamin K 830µg 1.3µg 691%
Vitamin C 30mg 0mg 33%
Vitamin A 306µg 86µg 24%
Iron 1.8mg 0.26mg 19%
Polyunsaturated fat 0.07g 2.272g 15%
Fats 0.2g 8.57g 13%
Magnesium 81mg 29mg 12%
Calories 19kcal 237kcal 11%
Carbs 3.74g 37.14g 11%
Saturated fat 0.03g 2.317g 10%
Vitamin E 1.89mg 0.4mg 10%
Potassium 379mg 115mg 8%
Copper 0.179mg 0.254mg 8%
Monounsaturated fat 0.04g 2.661g 7%
Cholesterol 0mg 21mg 7%
Vitamin B3 0.4mg 1.566mg 7%
Vitamin B1 0.04mg 0.111mg 6%
Fiber 1.6g 0g 6%
Folate 14µg 34µg 5%
Vitamin B6 0.099mg 0.028mg 5%
Protein 1.8g 4.29g 5%
Vitamin B2 0.09mg 0.146mg 4%
Selenium 0.9µg 3.1µg 4%
Sodium 213mg 129mg 4%
Phosphorus 46mg 72mg 4%
Calcium 51mg 86mg 4%
Vitamin B12 0µg 0.05µg 2%
Zinc 0.36mg 0.6mg 2%
Choline 18mg 8mg 2%
Caffeine 0mg 4mg 1%
Vitamin B5 0.172mg 0.209mg 1%
Manganese 0.366mg 0.381mg 1%
Net carbs 2.14g 37.14g N/A
Sugar 1.1g 18.57g 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 - EPA 0g 0.002g N/A
Omega-3 - DHA 0g 0.001g 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
4% 9% 37% 49%
Protein: 4.29 g
Fats: 8.57 g
Carbs: 37.14 g
Water: 48.9 g
Other: 1.1 g
Contains more WaterWater +89.5%
Contains more OtherOther +45.5%
Contains more ProteinProtein +138.3%
Contains more FatsFats +4185%
Contains more CarbsCarbs +893%

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
32% 37% 31%
Saturated fat: Sat. Fat 2.317 g
Monounsaturated fat: Mono. Fat 2.661 g
Polyunsaturated fat: Poly. Fat 2.272 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +6552.5%
Contains more Poly. FatPolyunsaturated fat +3145.7%

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. Ice cream sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172226/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.