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Chard raw vs. Jerky — In-Depth Nutrition Comparison

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How are chard raw and jerky different?

  • Chard raw is higher in vitamin K, vitamin A, and vitamin C; however, jerky is richer in zinc, phosphorus, iron, vitamin B12, and folate.
  • Daily need coverage for vitamin K for chard raw is 690% higher.
  • Chard raw has less sodium.
  • Jerky has a lower glycemic index (0) than chard raw (32).

Chard, swiss, raw and Snacks, beef jerky, chopped, and formed are the varieties used in this article.

Infographic

Chard raw vs Jerky infographic
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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.
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%
Jerky
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
Contains more MagnesiumMagnesium +58.8%
Contains more CalciumCalcium +155%
Contains less SodiumSodium -89.8%
Contains more ManganeseManganese +229.7%
Contains more PotassiumPotassium +57.5%
Contains more IronIron +201.1%
Contains more CopperCopper +26.8%
Contains more ZincZinc +2152.8%
Contains more PhosphorusPhosphorus +784.8%
Contains more SeleniumSelenium +1088.9%

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%
Jerky
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% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +285.7%
Contains more Vitamin KVitamin K +35987%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +285%
Contains more Vitamin B2Vitamin B2 +57.8%
Contains more Vitamin B3Vitamin B3 +333%
Contains more Vitamin B6Vitamin B6 +80.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +857.1%
Contains more CholineCholine +506.1%
~equal in Vitamin B5 ~0.163mg

All nutrients comparison - raw data values

Nutrient Chard raw Jerky DV% diff.
Vitamin K 830µg 2.3µg 690%
Sodium 213mg 2081mg 81%
Zinc 0.36mg 8.11mg 70%
Protein 1.8g 33.2g 63%
Phosphorus 46mg 407mg 52%
Saturated fat 0.03g 10.85g 49%
Iron 1.8mg 5.42mg 45%
Vitamin B12 0µg 0.99µg 41%
Fats 0.2g 25.6g 39%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 0mg 33%
Folate 14µg 134µg 30%
Monounsaturated fat 0.04g 11.305g 28%
Calories 19kcal 410kcal 20%
Selenium 0.9µg 10.7µg 18%
Choline 18mg 109.1mg 17%
Cholesterol 0mg 48mg 16%
Manganese 0.366mg 0.111mg 11%
Vitamin B1 0.04mg 0.154mg 10%
Vitamin E 1.89mg 0.49mg 9%
Vitamin B3 0.4mg 1.732mg 8%
Magnesium 81mg 51mg 7%
Polyunsaturated fat 0.07g 1.011g 6%
Potassium 379mg 597mg 6%
Vitamin B6 0.099mg 0.179mg 6%
Copper 0.179mg 0.227mg 5%
Vitamin B2 0.09mg 0.142mg 4%
Calcium 51mg 20mg 3%
Vitamin D 0µg 0.3µg 2%
Carbs 3.74g 11g 2%
Vitamin D 0IU 11IU 1%
Fiber 1.6g 1.8g 1%
Net carbs 2.14g 9.2g N/A
Sugar 1.1g 9g N/A
Vitamin B5 0.172mg 0.163mg 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
Jerky
4
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 g
Contains more WaterWater +296.7%
Contains more ProteinProtein +1744.4%
Contains more FatsFats +12700%
Contains more CarbsCarbs +194.1%
Contains more OtherOther +327.5%

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
Jerky
2
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +28162.5%
Contains more Poly. FatPolyunsaturated fat +1344.3%

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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.