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  6. Chard raw vs. Mashed potato

Chard raw vs. Mashed potato — In-Depth Nutrition Comparison

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What are the main differences between chard raw and mashed potato?

  • Chard raw has more vitamin K, vitamin A, vitamin C, iron, copper, magnesium, manganese, vitamin E, and vitamin B2 than mashed potato.
  • Chard raw's daily need coverage for vitamin K is 687% higher.
  • Mashed potato has a higher glycemic index (87) than chard raw (32).

We used Chard, swiss, raw and Fast foods, potato, mashed types in this comparison.

Infographic

Chard raw vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +440%
Contains more CalciumCalcium +183.3%
Contains more PotassiumPotassium +32.5%
Contains more IronIron +480.6%
Contains more CopperCopper +411.4%
Contains more ZincZinc +63.6%
Contains less SodiumSodium -30.4%
Contains more ManganeseManganese +273.5%
Contains more SeleniumSelenium +12.5%
Contains more PhosphorusPhosphorus +28.3%

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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +611.6%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +13967.8%
Contains more FolateFolate +55.6%
Contains more CholineCholine +34.3%
Contains more Vitamin B3Vitamin B3 +170%
Contains more Vitamin B6Vitamin B6 +21.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Mashed potato DV% diff.
Vitamin K 830µg 5.9µg 687%
Vitamin C 30mg 0mg 33%
Vitamin A 306µg 43µg 29%
Iron 1.8mg 0.31mg 19%
Copper 0.179mg 0.035mg 16%
Magnesium 81mg 15mg 16%
Manganese 0.366mg 0.098mg 12%
Vitamin E 1.89mg 0.42mg 10%
Polyunsaturated fat 0.07g 1.342g 8%
Vitamin B2 0.09mg 0.015mg 6%
Starch 12.1g 5%
Calories 19kcal 89kcal 4%
Sodium 213mg 306mg 4%
Vitamin B3 0.4mg 1.08mg 4%
Carbs 3.74g 14.65g 4%
Fats 0.2g 2.82g 4%
Vitamin B12 0µg 0.07µg 3%
Vitamin B5 0.172mg 3%
Potassium 379mg 286mg 3%
Calcium 51mg 18mg 3%
Phosphorus 46mg 59mg 2%
Vitamin B1 0.04mg 0.015mg 2%
Monounsaturated fat 0.04g 0.72g 2%
Vitamin B6 0.099mg 0.12mg 2%
Saturated fat 0.03g 0.577g 2%
Choline 18mg 13.4mg 1%
Zinc 0.36mg 0.22mg 1%
Fiber 1.6g 1.3g 1%
Folate 14µg 9µg 1%
Protein 1.8g 1.65g 0%
Net carbs 2.14g 13.35g N/A
Sugar 1.1g 0.5g N/A
Selenium 0.9µg 0.8µg 0%
Trans fat 0g 0.105g N/A
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%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

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
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more WaterWater +16.4%
Contains more OtherOther +27%
Contains more FatsFats +1310%
Contains more CarbsCarbs +291.7%
~equal in Protein ~1.65g

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -94.8%
Contains more Mono. FatMonounsaturated fat +1700%
Contains more Poly. FatPolyunsaturated fat +1817.1%

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.