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  6. Chard raw vs. McDonald's Big Mac

Chard raw vs. McDonald's Big Mac — In-Depth Nutrition Comparison

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The main differences between chard raw and mcDonald's Big Mac

  • Chard raw is richer in vitamin A, vitamin C, and magnesium, yet mcDonald's Big Mac is richer in vitamin B12, vitamin B3, zinc, vitamin B1, and phosphorus.
  • Daily need coverage for vitamin A for chard raw is 119% higher.
  • Chard raw contains 75 times more vitamin C than mcDonald's Big Mac. Chard raw contains 30mg of vitamin C, while mcDonald's Big Mac contains 0.4mg.
  • Chard raw contains less saturated fat.
  • Chard raw has a lower glycemic index than mcDonald's Big Mac.

Food types used in this article are Chard, swiss, raw and McDONALD'S, BIG MAC.

Infographic

Chard raw vs McDonald's Big Mac 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% 35% 16% 75% 33% 52% 52% 60% 27% 0%
Contains more MagnesiumMagnesium +305%
Contains more PotassiumPotassium +109.4%
Contains more CopperCopper +82.7%
Contains less SodiumSodium -53.7%
Contains more ManganeseManganese +77.7%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +127.5%
Contains more IronIron +11.1%
Contains more ZincZinc +430.6%
Contains more PhosphorusPhosphorus +165.2%

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 1.3% 0% 0% 0% 44% 48% 63% 0% 0% 110% 0% 35% 0%
Contains more Vitamin CVitamin C +7400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +340%
Contains more Vitamin B2Vitamin B2 +132.2%
Contains more Vitamin B3Vitamin B3 +746%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +228.6%
~equal in Vitamin D ~µg

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
12% 15% 20% 51% 2%
Protein: 11.82 g
Fats: 14.96 g
Carbs: 20.08 g
Water: 51.3 g
Other: 1.84 g
Contains more WaterWater +80.6%
Contains more ProteinProtein +556.7%
Contains more FatsFats +7380%
Contains more CarbsCarbs +436.9%
Contains more OtherOther +15%

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
50% 46% 4%
Saturated fat: Sat. Fat 3.803 g
Monounsaturated fat: Mono. Fat 3.474 g
Polyunsaturated fat: Poly. Fat 0.306 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +8585%
Contains more Poly. FatPolyunsaturated fat +337.1%

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 McDonald's Big Mac
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard raw McDonald's Big Mac DV% diff.
Vitamin K 830µg 692%
Vitamin B12 0µg 0.88µg 37%
Vitamin A 306µg 34%
Vitamin C 30mg 0.4mg 33%
Fats 0.2g 14.96g 23%
Protein 1.8g 11.82g 20%
Vitamin B3 0.4mg 3.384mg 19%
Saturated fat 0.03g 3.803g 17%
Magnesium 81mg 20mg 15%
Zinc 0.36mg 1.91mg 14%
Vitamin E 1.89mg 13%
Calories 19kcal 257kcal 12%
Cholesterol 0mg 36mg 12%
Vitamin B1 0.04mg 0.176mg 11%
Phosphorus 46mg 122mg 11%
Sodium 213mg 460mg 11%
Monounsaturated fat 0.04g 3.474g 9%
Vitamin B2 0.09mg 0.209mg 9%
Copper 0.179mg 0.098mg 9%
Vitamin B6 0.099mg 8%
Folate 14µg 46µg 8%
Manganese 0.366mg 0.206mg 7%
Calcium 51mg 116mg 7%
Potassium 379mg 181mg 6%
Carbs 3.74g 20.08g 5%
Vitamin B5 0.172mg 3%
Choline 18mg 3%
Iron 1.8mg 2mg 3%
Polyunsaturated fat 0.07g 0.306g 2%
Selenium 0.9µg 2%
Fructose 1.69g 2%
Net carbs 2.14g 18.48g N/A
Sugar 1.1g 3.97g N/A
Fiber 1.6g 1.6g 0%
Trans fat 0g 0.588g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw McDonald's Big Mac
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
23%
McDonald's Big Mac
Minerals Daily Need Coverage Score
34%
Chard raw
36%
McDonald's Big Mac

Comparison summary

Which food is cheaper?
McDonald's Big Mac
McDonald's Big Mac is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 36mg)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 2.87g)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 247mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 3.773g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 34)
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. McDonald's Big Mac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170720/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.