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  6. Chard raw vs. Liqueur

Chard raw vs. Liqueur — In-Depth Nutrition Comparison

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Important differences between Chard raw and Liqueur

  • Liqueur has less Vitamin K, Vitamin C, Iron, Magnesium, Manganese, Copper, Vitamin A RAE, and Potassium.
  • Chard raw's daily need coverage for Vitamin K is 691% more.
  • Chard raw has 150 times more Vitamin C than Liqueur. Chard raw has 30mg of Vitamin C, while Liqueur has 0.2mg.
  • Chard raw is lower in Saturated Fat.

The food varieties used in the comparison are Chard, swiss, raw and Alcoholic beverage, liqueur, coffee with cream, 34 proof.

Infographic

Chard raw vs Liqueur 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
8
:
2
Liqueur
Liqueur
Contains more Calcium +218.8%
Contains more Iron +1284.6%
Contains more Magnesium +3950%
Contains more Potassium +1084.4%
Contains more Zinc +125%
Contains more Copper +347.5%
Contains more Manganese +6000%
Contains more Selenium +125%
Contains less Sodium -56.8%
Equal in Phosphorus - 50
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Liqueur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 5% 2% 22% 3% 12% 5% 14% 1% 3%
Contains more Calcium +218.8%
Contains more Iron +1284.6%
Contains more Magnesium +3950%
Contains more Potassium +1084.4%
Contains more Zinc +125%
Contains more Copper +347.5%
Contains more Manganese +6000%
Contains more Selenium +125%
Contains less Sodium -56.8%
Equal in Phosphorus - 50

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
10
:
1
Liqueur
Liqueur
Contains more Vitamin A +886.5%
Contains more Vitamin E +320%
Contains more Vitamin C +14900%
Contains more Vitamin B1 +263.6%
Contains more Vitamin B2 +57.9%
Contains more Vitamin B3 +412.8%
Contains more Vitamin B5 +97.7%
Contains more Vitamin B6 +800%
Contains more Folate +600%
Contains more Vitamin K +63746.2%
Contains more Vitamin B12 +∞%
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%
Liqueur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 1% 3% 14% 2% 6% 3% 2% 10% 4%
Contains more Vitamin A +886.5%
Contains more Vitamin E +320%
Contains more Vitamin C +14900%
Contains more Vitamin B1 +263.6%
Contains more Vitamin B2 +57.9%
Contains more Vitamin B3 +412.8%
Contains more Vitamin B5 +97.7%
Contains more Vitamin B6 +800%
Contains more Folate +600%
Contains more Vitamin K +63746.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
1
:
4
Liqueur
Liqueur
Contains more Water +99.3%
Contains more Protein +55.6%
Contains more Fats +7750%
Contains more Carbs +458.8%
Contains more Other +781.3%
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
Liqueur
3% 16% 21% 47% 14%
Protein: 2.8 g
Fats: 15.7 g
Carbs: 20.9 g
Water: 46.5 g
Other: 14.1 g
Contains more Water +99.3%
Contains more Protein +55.6%
Contains more Fats +7750%
Contains more Carbs +458.8%
Contains more Other +781.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Liqueur
Liqueur
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +11045%
Contains more Polyunsaturated fat +855.7%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Liqueur
65% 30% 5%
Saturated Fat: 9.664 g
Monounsaturated Fat: 4.458 g
Polyunsaturated fat: 0.669 g
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +11045%
Contains more Polyunsaturated fat +855.7%

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

All nutrients comparison - raw data values

Nutrient Chard raw Liqueur Opinion
Net carbs 2.14g 20.9g Liqueur
Protein 1.8g 2.8g Liqueur
Fats 0.2g 15.7g Liqueur
Carbs 3.74g 20.9g Liqueur
Calories 19kcal 327kcal Liqueur
Sugar 1.1g 19.76g Chard raw
Fiber 1.6g 0g Chard raw
Calcium 51mg 16mg Chard raw
Iron 1.8mg 0.13mg Chard raw
Magnesium 81mg 2mg Chard raw
Phosphorus 46mg 50mg Liqueur
Potassium 379mg 32mg Chard raw
Sodium 213mg 92mg Liqueur
Zinc 0.36mg 0.16mg Chard raw
Copper 0.179mg 0.04mg Chard raw
Manganese 0.366mg 0.006mg Chard raw
Selenium 0.9µg 0.4µg Chard raw
Vitamin A 6116IU 620IU Chard raw
Vitamin A RAE 306µg 173µg Chard raw
Vitamin E 1.89mg 0.45mg Chard raw
Vitamin C 30mg 0.2mg Chard raw
Vitamin B1 0.04mg 0.011mg Chard raw
Vitamin B2 0.09mg 0.057mg Chard raw
Vitamin B3 0.4mg 0.078mg Chard raw
Vitamin B5 0.172mg 0.087mg Chard raw
Vitamin B6 0.099mg 0.011mg Chard raw
Folate 14µg 2µg Chard raw
Vitamin B12 0µg 0.08µg Liqueur
Vitamin K 830µg 1.3µg Chard raw
Tryptophan 0.017mg 0.04mg Liqueur
Threonine 0.083mg 0.127mg Liqueur
Isoleucine 0.147mg 0.17mg Liqueur
Leucine 0.13mg 0.275mg Liqueur
Lysine 0.099mg 0.223mg Liqueur
Methionine 0.019mg 0.07mg Liqueur
Phenylalanine 0.11mg 0.136mg Liqueur
Valine 0.11mg 0.188mg Liqueur
Histidine 0.036mg 0.076mg Liqueur
Cholesterol 0mg 58mg Chard raw
Saturated Fat 0.03g 9.664g Chard raw
Monounsaturated Fat 0.04g 4.458g Liqueur
Polyunsaturated fat 0.07g 0.669g Liqueur

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Liqueur
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
7%
Liqueur
Minerals Daily Need Coverage Score
34%
Chard raw
7%
Liqueur

Comparison summary

Which food contains less Sodium?
Liqueur
Liqueur contains less Sodium (difference - 121mg)
Which food is cheaper?
Liqueur
Liqueur is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 18.66g)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 58mg)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 9.634g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 48)
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

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. Liqueur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175098/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.