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  6. Chard raw vs. Jerky

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 RAE, and Vitamin C, however, Jerky is richer in Zinc, Phosphorus, Iron, Vitamin B12, and Folate.
  • Daily need coverage for Vitamin K from Chard raw is 690% higher.
  • Chard raw has less Sodium.

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

Infographic

Chard raw vs Jerky 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
4
:
6
Jerky
Jerky
Contains more Calcium +155%
Contains more Magnesium +58.8%
Contains less Sodium -89.8%
Contains more Manganese +229.7%
Contains more Iron +201.1%
Contains more Phosphorus +784.8%
Contains more Potassium +57.5%
Contains more Zinc +2152.8%
Contains more Copper +26.8%
Contains more Selenium +1088.9%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Jerky
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 204% 37% 175% 53% 272% 222% 76% 15% 59%
Contains more Calcium +155%
Contains more Magnesium +58.8%
Contains less Sodium -89.8%
Contains more Manganese +229.7%
Contains more Iron +201.1%
Contains more Phosphorus +784.8%
Contains more Potassium +57.5%
Contains more Zinc +2152.8%
Contains more Copper +26.8%
Contains more Selenium +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.
Chard raw
Chard raw
5
:
7
Jerky
Jerky
Contains more Vitamin A +∞%
Contains more Vitamin E +285.7%
Contains more Vitamin C +∞%
Contains more Vitamin K +35987%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +285%
Contains more Vitamin B2 +57.8%
Contains more Vitamin B3 +333%
Contains more Vitamin B6 +80.8%
Contains more Folate +857.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.163
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%
Jerky
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 9% 0% 39% 33% 33% 10% 42% 101% 124% 6%
Contains more Vitamin A +∞%
Contains more Vitamin E +285.7%
Contains more Vitamin C +∞%
Contains more Vitamin K +35987%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +285%
Contains more Vitamin B2 +57.8%
Contains more Vitamin B3 +333%
Contains more Vitamin B6 +80.8%
Contains more Folate +857.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.163

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
1
:
4
Jerky
Jerky
Contains more Water +296.7%
Contains more Protein +1744.4%
Contains more Fats +12700%
Contains more Carbs +194.1%
Contains more Other +327.5%
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
Jerky
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 Water +296.7%
Contains more Protein +1744.4%
Contains more Fats +12700%
Contains more Carbs +194.1%
Contains more Other +327.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Jerky
Jerky
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +28162.5%
Contains more Polyunsaturated fat +1344.3%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Jerky
47% 49% 4%
Saturated Fat: 10.85 g
Monounsaturated Fat: 11.305 g
Polyunsaturated fat: 1.011 g
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +28162.5%
Contains more Polyunsaturated fat +1344.3%

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 Jerky
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard raw Jerky Opinion
Net carbs 2.14g 9.2g Jerky
Protein 1.8g 33.2g Jerky
Fats 0.2g 25.6g Jerky
Carbs 3.74g 11g Jerky
Calories 19kcal 410kcal Jerky
Sugar 1.1g 9g Chard raw
Fiber 1.6g 1.8g Jerky
Calcium 51mg 20mg Chard raw
Iron 1.8mg 5.42mg Jerky
Magnesium 81mg 51mg Chard raw
Phosphorus 46mg 407mg Jerky
Potassium 379mg 597mg Jerky
Sodium 213mg 2081mg Chard raw
Zinc 0.36mg 8.11mg Jerky
Copper 0.179mg 0.227mg Jerky
Manganese 0.366mg 0.111mg Chard raw
Selenium 0.9µg 10.7µg Jerky
Vitamin A 6116IU 0IU Chard raw
Vitamin A RAE 306µg 0µg Chard raw
Vitamin E 1.89mg 0.49mg Chard raw
Vitamin D 0IU 11IU Jerky
Vitamin D 0µg 0.3µg Jerky
Vitamin C 30mg 0mg Chard raw
Vitamin B1 0.04mg 0.154mg Jerky
Vitamin B2 0.09mg 0.142mg Jerky
Vitamin B3 0.4mg 1.732mg Jerky
Vitamin B5 0.172mg 0.163mg Chard raw
Vitamin B6 0.099mg 0.179mg Jerky
Folate 14µg 134µg Jerky
Vitamin B12 0µg 0.99µg Jerky
Vitamin K 830µg 2.3µg 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
Cholesterol 0mg 48mg Chard raw
Saturated Fat 0.03g 10.85g Chard raw
Monounsaturated Fat 0.04g 11.305g Jerky
Polyunsaturated fat 0.07g 1.011g Jerky

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Jerky
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
34%
Jerky
Minerals Daily Need Coverage Score
34%
Chard raw
111%
Jerky

Comparison summary

Which food is richer in minerals?
Jerky
Jerky is relatively richer in minerals
Which food is lower in glycemic index?
Jerky
Jerky is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 7.9g)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 1868mg)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 48mg)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 10.82g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $3.6)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.