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  6. Chard raw vs. Instant coffee

Chard raw vs. Instant coffee — In-Depth Nutrition Comparison

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Important differences between chard raw and instant coffee

  • Instant coffee has less vitamin K, vitamin A, vitamin C, iron, copper, magnesium, manganese, vitamin E, and potassium.
  • Chard raw's daily need coverage for vitamin K is 692% more.
  • Instant coffee is lower in sodium.
  • Chard raw has a higher glycemic index than instant coffee.

The food varieties used in the comparison are Chard, swiss, raw and Beverages, coffee, instant, regular, prepared with water.

Infographic

Chard raw vs Instant coffee 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 2.9% 1.2% 2.6% 1.5% 3.7% 0.27% 1.3% 0.52% 2% 0.55%
Contains more MagnesiumMagnesium +1925%
Contains more CalciumCalcium +1175%
Contains more PotassiumPotassium +1163.3%
Contains more IronIron +4400%
Contains more CopperCopper +1527.3%
Contains more ZincZinc +3500%
Contains more PhosphorusPhosphorus +1433.3%
Contains more ManganeseManganese +2340%
Contains more SeleniumSelenium +800%
Contains less SodiumSodium -98.1%

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% 0% 0% 0% 0.23% 4.4% 0.06% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +8900%
Contains more Vitamin B3Vitamin B3 +69.5%
Contains more Vitamin B5Vitamin B5 +17100%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Instant coffee DV% diff.
Vitamin K 830µg 0µg 692%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 0mg 33%
Iron 1.8mg 0.04mg 22%
Copper 0.179mg 0.011mg 19%
Magnesium 81mg 4mg 18%
Manganese 0.366mg 0.015mg 15%
Vitamin E 1.89mg 0mg 13%
Potassium 379mg 30mg 10%
Sodium 213mg 4mg 9%
Vitamin B6 0.099mg 0mg 8%
Vitamin B2 0.09mg 0.001mg 7%
Caffeine 0mg 26mg 7%
Fiber 1.6g 0g 6%
Phosphorus 46mg 3mg 6%
Calcium 51mg 4mg 5%
Folate 14µg 0µg 4%
Vitamin B5 0.172mg 0.001mg 3%
Choline 18mg 3%
Vitamin B1 0.04mg 0mg 3%
Protein 1.8g 0.1g 3%
Zinc 0.36mg 0.01mg 3%
Carbs 3.74g 0.34g 1%
Selenium 0.9µg 0.1µg 1%
Calories 19kcal 2kcal 1%
Vitamin B3 0.4mg 0.236mg 1%
Fats 0.2g 0g 0%
Net carbs 2.14g 0.34g N/A
Sugar 1.1g 0g N/A
Saturated fat 0.03g 0.002g 0%
Monounsaturated fat 0.04g 0g 0%
Polyunsaturated fat 0.07g 0.002g 0%
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%

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
99%
Protein: 0.1 g
Fats: 0 g
Carbs: 0.34 g
Water: 99.09 g
Other: 0.47 g
Contains more ProteinProtein +1700%
Contains more FatsFats +∞%
Contains more CarbsCarbs +1000%
Contains more OtherOther +240.4%
~equal in Water ~99.09g

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
50% 50%
Saturated fat: Sat. Fat 0.002 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.002 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +3400%
Contains less Sat. FatSaturated fat -93.3%

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. Instant coffee - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174130/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.