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  6. Chard raw vs. Icing

Chard raw vs. Icing — In-Depth Nutrition Comparison

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What are the differences between Chard raw and Icing?

  • Chard raw is higher in Vitamin K, Vitamin A RAE, Vitamin C, Iron, Copper, Magnesium, Manganese, and Potassium, yet Icing is higher in Vitamin B2.
  • Chard raw's daily need coverage for Vitamin K is 681% more.
  • The amount of Saturated Fat in Chard raw is lower.

We used Chard, swiss, raw and Frostings, vanilla, creamy, ready-to-eat types in this article.

Infographic

Chard raw vs Icing 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.
Chard raw
Chard raw
9
:
1
Icing
Icing
Contains more Calcium +1600%
Contains more Iron +1025%
Contains more Magnesium +8000%
Contains more Phosphorus +155.6%
Contains more Potassium +1014.7%
Contains more Zinc +414.3%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +800%
Contains less Sodium -13.6%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Icing
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 6% 1% 8% 3% 24% 2% 0% 0% 1%
Contains more Calcium +1600%
Contains more Iron +1025%
Contains more Magnesium +8000%
Contains more Phosphorus +155.6%
Contains more Potassium +1014.7%
Contains more Zinc +414.3%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +800%
Contains less Sodium -13.6%

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.
Chard raw
Chard raw
9
:
1
Icing
Icing
Contains more Vitamin A +∞%
Contains more Vitamin E +23.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +81.8%
Contains more Vitamin B5 +212.7%
Contains more Vitamin B6 +∞%
Contains more Folate +75%
Contains more Vitamin K +6284.6%
Contains more Vitamin B2 +235.6%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Icing
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 31% 0% 0% 3% 70% 5% 4% 0% 6% 0% 33%
Contains more Vitamin A +∞%
Contains more Vitamin E +23.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +81.8%
Contains more Vitamin B5 +212.7%
Contains more Vitamin B6 +∞%
Contains more Folate +75%
Contains more Vitamin K +6284.6%
Contains more Vitamin B2 +235.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
3
:
2
Icing
Icing
Contains more Protein +∞%
Contains more Water +514.9%
Contains more Other +97.5%
Contains more Fats +8015%
Contains more Carbs +1715.2%
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Icing
16% 68% 15%
Protein: 0 g
Fats: 16.23 g
Carbs: 67.89 g
Water: 15.07 g
Other: 0.81 g
Contains more Protein +∞%
Contains more Water +514.9%
Contains more Other +97.5%
Contains more Fats +8015%
Contains more Carbs +1715.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Icing
Icing
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +12050%
Contains more Polyunsaturated fat +11258.6%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Icing
19% 31% 50%
Saturated Fat: 2.974 g
Monounsaturated Fat: 4.86 g
Polyunsaturated fat: 7.951 g
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +12050%
Contains more Polyunsaturated fat +11258.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard raw Icing
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chard raw Icing Opinion
Net carbs 2.14g 67.89g Icing
Protein 1.8g 0g Chard raw
Fats 0.2g 16.23g Icing
Carbs 3.74g 67.89g Icing
Calories 19kcal 418kcal Icing
Sugar 1.1g 63.1g Chard raw
Fiber 1.6g 0g Chard raw
Calcium 51mg 3mg Chard raw
Iron 1.8mg 0.16mg Chard raw
Magnesium 81mg 1mg Chard raw
Phosphorus 46mg 18mg Chard raw
Potassium 379mg 34mg Chard raw
Sodium 213mg 184mg Icing
Zinc 0.36mg 0.07mg Chard raw
Copper 0.179mg 0mg Chard raw
Manganese 0.366mg 0mg Chard raw
Selenium 0.9µg 0.1µg Chard raw
Vitamin A 6116IU 0IU Chard raw
Vitamin A RAE 306µg 0µg Chard raw
Vitamin E 1.89mg 1.53mg Chard raw
Vitamin C 30mg 0mg Chard raw
Vitamin B1 0.04mg 0.01mg Chard raw
Vitamin B2 0.09mg 0.302mg Icing
Vitamin B3 0.4mg 0.22mg Chard raw
Vitamin B5 0.172mg 0.055mg Chard raw
Vitamin B6 0.099mg 0mg Chard raw
Folate 14µg 8µg Chard raw
Vitamin K 830µg 13µg Chard raw
Tryptophan 0.017mg Chard raw
Threonine 0.083mg Chard raw
Isoleucine 0.147mg Chard raw
Leucine 0.13mg Chard raw
Lysine 0.099mg Chard raw
Methionine 0.019mg Chard raw
Phenylalanine 0.11mg Chard raw
Valine 0.11mg Chard raw
Histidine 0.036mg Chard raw
Saturated Fat 0.03g 2.974g Chard raw
Monounsaturated Fat 0.04g 4.86g Icing
Polyunsaturated fat 0.07g 7.951g Icing

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Icing
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
222%
Chard raw
12%
Icing
Minerals Daily Need Coverage Score
34%
Chard raw
4%
Icing

Comparison summary

Which food contains less Sodium?
Icing
Icing contains less Sodium (difference - 29mg)
Which food is cheaper?
Icing
Icing is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 62g)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 2.944g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Icing - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169620/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.