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Chard raw vs. Lasagne — In-Depth Nutrition Comparison

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The main differences between chard raw and lasagne

  • Chard raw is richer in vitamin K, vitamin A, vitamin C, magnesium, iron, and copper, yet lasagne is richer in selenium, vitamin B12, and phosphorus.
  • Daily need coverage for vitamin K for chard raw is 686% higher.
  • Chard raw contains 14 times more vitamin A than lasagne. Chard raw contains 6116IU of vitamin A, while lasagne contains 437IU.
  • Chard raw contains less saturated fat.

Food types used in this article are Chard, swiss, raw and Lasagna with meat sauce, frozen, prepared.

Infographic

Chard raw vs Lasagne 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 14% 26% 17% 27% 30% 24% 49% 49% 25% 87%
Contains more MagnesiumMagnesium +305%
Contains more PotassiumPotassium +93.4%
Contains more IronIron +153.5%
Contains more CopperCopper +98.9%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +89.6%
Contains more CalciumCalcium +72.5%
Contains more ZincZinc +141.7%
Contains more PhosphorusPhosphorus +150%
Contains more SeleniumSelenium +1666.7%

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 8.3% 14% 17% 0% 18% 17% 29% 19% 28% 41% 18% 18% 13%
Contains more Vitamin CVitamin C +1100%
Contains more Vitamin AVitamin A +646.3%
Contains more Vitamin EVitamin E +122.4%
Contains more Vitamin B2Vitamin B2 +21.6%
Contains more Vitamin KVitamin K +11757.1%
Contains more Vitamin B1Vitamin B1 +75%
Contains more Vitamin B3Vitamin B3 +282%
Contains more Vitamin B5Vitamin B5 +87.8%
Contains more Vitamin B6Vitamin B6 +23.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +71.4%
Contains more CholineCholine +28.9%
~equal in Vitamin D ~0µg

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
7% 5% 15% 71%
Protein: 7.28 g
Fats: 4.92 g
Carbs: 15.36 g
Water: 70.87 g
Other: 1.57 g
Contains more WaterWater +30.7%
Contains more ProteinProtein +304.4%
Contains more FatsFats +2360%
Contains more CarbsCarbs +310.7%
~equal in Other ~1.57g

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
52% 39% 10%
Saturated fat: Sat. Fat 2.348 g
Monounsaturated fat: Mono. Fat 1.758 g
Polyunsaturated fat: Poly. Fat 0.433 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +4295%
Contains more Poly. FatPolyunsaturated fat +518.6%

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 Lasagne
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard raw Lasagne DV% diff.
Vitamin K 830µg 7µg 686%
Vitamin C 30mg 2.5mg 31%
Vitamin A 306µg 41µg 29%
Selenium 0.9µg 15.9µg 27%
Magnesium 81mg 20mg 15%
Vitamin B12 0µg 0.33µg 14%
Iron 1.8mg 0.71mg 14%
Protein 1.8g 7.28g 11%
Saturated fat 0.03g 2.348g 11%
Phosphorus 46mg 115mg 10%
Copper 0.179mg 0.09mg 10%
Manganese 0.366mg 0.193mg 8%
Fats 0.2g 4.92g 7%
Vitamin E 1.89mg 0.85mg 7%
Vitamin B3 0.4mg 1.528mg 7%
Sodium 213mg 373mg 7%
Calories 19kcal 135kcal 6%
Cholesterol 0mg 17mg 6%
Zinc 0.36mg 0.87mg 5%
Potassium 379mg 196mg 5%
Starch 9.83g 4%
Calcium 51mg 88mg 4%
Carbs 3.74g 15.36g 4%
Monounsaturated fat 0.04g 1.758g 4%
Folate 14µg 24µg 3%
Vitamin B5 0.172mg 0.323mg 3%
Vitamin B1 0.04mg 0.07mg 3%
Polyunsaturated fat 0.07g 0.433g 2%
Vitamin B6 0.099mg 0.122mg 2%
Vitamin B2 0.09mg 0.074mg 1%
Fructose 1.04g 1%
Choline 18mg 23.2mg 1%
Net carbs 2.14g 13.66g N/A
Vitamin D 0IU 1IU 0%
Sugar 1.1g 3.11g N/A
Fiber 1.6g 1.7g 0%
Trans fat 0g 0.196g N/A
Tryptophan 0.017mg 0.085mg 0%
Threonine 0.083mg 0.219mg 0%
Isoleucine 0.147mg 0.224mg 0%
Leucine 0.13mg 0.578mg 0%
Lysine 0.099mg 0.486mg 0%
Methionine 0.019mg 0.164mg 0%
Phenylalanine 0.11mg 0.329mg 0%
Valine 0.11mg 0.285mg 0%
Histidine 0.036mg 0.183mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.026g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.322g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Lasagne
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
185%
Chard raw
18%
Lasagne
Minerals Daily Need Coverage Score
34%
Chard raw
35%
Lasagne

Comparison summary

Which food is lower in glycemic index?
Lasagne
Lasagne is lower in glycemic index (difference - 4)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 2.01g)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 160mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 2.318g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $2.6)
Which food is richer in minerals?
?
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.
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. Lasagne - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172114/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.