Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Chard raw
  5. Compare
  6. Chard raw vs. Marinara sauce

Chard raw vs. Marinara sauce — In-Depth Nutrition Comparison

Compare

Summary of differences between chard raw and marinara sauce

  • Chard raw has more vitamin K, vitamin A, vitamin C, magnesium, iron, copper, and manganese; however, marinara sauce is higher in vitamin B3 and vitamin B6.
  • Chard raw covers your daily need for vitamin K, 680% more than marinara sauce.
  • Chard raw has 15 times more vitamin C than marinara sauce. While chard raw has 30mg of vitamin C, marinara sauce has only 2mg.
  • Marinara sauce has less sodium.

These are the specific foods used in this comparison Chard, swiss, raw and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Chard raw vs Marinara sauce 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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +88.9%
Contains more PotassiumPotassium +18.8%
Contains more IronIron +130.8%
Contains more CopperCopper +121%
Contains more ZincZinc +80%
Contains more PhosphorusPhosphorus +35.3%
Contains more ManganeseManganese +167.2%
Contains less SodiumSodium -85.9%
Contains more SeleniumSelenium +22.2%

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin AVitamin A +827.3%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +47.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +5871.2%
Contains more CholineCholine +31.4%
Contains more Vitamin EVitamin E +27%
Contains more Vitamin B3Vitamin B3 +879.3%
Contains more Vitamin B6Vitamin B6 +74.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~13µg

All nutrients comparison - raw data values

Nutrient Chard raw Marinara sauce DV% diff.
Vitamin K 830µg 13.9µg 680%
Vitamin C 30mg 2mg 31%
Vitamin A 306µg 33µg 30%
Vitamin B3 0.4mg 3.917mg 22%
Magnesium 81mg 18mg 15%
Iron 1.8mg 0.78mg 13%
Copper 0.179mg 0.081mg 11%
Manganese 0.366mg 0.137mg 10%
Sodium 213mg 30mg 8%
Vitamin B6 0.099mg 0.173mg 6%
Polyunsaturated fat 0.07g 0.508g 3%
Vitamin B5 0.172mg 3%
Vitamin E 1.89mg 2.4mg 3%
Calories 19kcal 51kcal 2%
Vitamin B2 0.09mg 0.061mg 2%
Phosphorus 46mg 34mg 2%
Potassium 379mg 319mg 2%
Calcium 51mg 27mg 2%
Fats 0.2g 1.48g 2%
Monounsaturated fat 0.04g 0.377g 1%
Zinc 0.36mg 0.2mg 1%
Fiber 1.6g 1.8g 1%
Protein 1.8g 1.41g 1%
Vitamin B1 0.04mg 0.024mg 1%
Cholesterol 0mg 2mg 1%
Carbs 3.74g 8.06g 1%
Choline 18mg 13.7mg 1%
Saturated fat 0.03g 0.17g 1%
Net carbs 2.14g 6.26g N/A
Sugar 1.1g 5.5g N/A
Selenium 0.9µg 1.1µg 0%
Folate 14µg 13µg 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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +27.7%
Contains more FatsFats +640%
Contains more CarbsCarbs +115.5%
~equal in Water ~87.39g
~equal in Other ~1.66g

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated fat -82.4%
Contains more Mono. FatMonounsaturated fat +842.5%
Contains more Poly. FatPolyunsaturated fat +625.7%

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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.