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  6. Chard raw vs. Monterey Jack

Chard raw vs. Monterey Jack — In-Depth Nutrition Comparison

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Important differences between chard raw and monterey Jack

  • Chard raw has more vitamin K, vitamin A, and vitamin C; however, monterey Jack has more calcium, phosphorus, vitamin B12, selenium, and zinc.
  • Chard raw's daily need coverage for vitamin K is 690% more.
  • Chard raw is lower in saturated fat.

The food varieties used in the comparison are Chard, swiss, raw and Cheese, monterey.

Infographic

Chard raw vs Monterey Jack 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 19% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +367.9%
Contains more IronIron +150%
Contains more CopperCopper +459.4%
Contains less SodiumSodium -64.5%
Contains more ManganeseManganese +3227.3%
Contains more CalciumCalcium +1362.7%
Contains more ZincZinc +733.3%
Contains more PhosphorusPhosphorus +865.2%
Contains more SeleniumSelenium +1511.1%

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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +54.5%
Contains more Vitamin EVitamin E +626.9%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B3Vitamin B3 +330.1%
Contains more Vitamin B6Vitamin B6 +25.3%
Contains more Vitamin KVitamin K +33100%
Contains more CholineCholine +16.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B5Vitamin B5 +22.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +28.6%

All nutrients comparison - raw data values

Nutrient Chard raw Monterey Jack DV% diff.
Vitamin K 830µg 2.5µg 690%
Saturated fat 0.03g 19.066g 87%
Calcium 51mg 746mg 70%
Phosphorus 46mg 444mg 57%
Fats 0.2g 30.28g 46%
Protein 1.8g 24.48g 45%
Vitamin B12 0µg 0.83µg 35%
Vitamin C 30mg 0mg 33%
Cholesterol 0mg 89mg 30%
Selenium 0.9µg 14.5µg 25%
Zinc 0.36mg 3mg 24%
Vitamin B2 0.09mg 0.39mg 23%
Monounsaturated fat 0.04g 8.751g 22%
Calories 19kcal 373kcal 18%
Sodium 213mg 600mg 17%
Copper 0.179mg 0.032mg 16%
Manganese 0.366mg 0.011mg 15%
Iron 1.8mg 0.72mg 14%
Magnesium 81mg 27mg 13%
Vitamin A 306µg 198µg 12%
Vitamin E 1.89mg 0.26mg 11%
Potassium 379mg 81mg 9%
Polyunsaturated fat 0.07g 0.899g 6%
Fiber 1.6g 0g 6%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.6µg 3%
Vitamin B3 0.4mg 0.093mg 2%
Vitamin B6 0.099mg 0.079mg 2%
Vitamin B1 0.04mg 0.015mg 2%
Folate 14µg 18µg 1%
Vitamin B5 0.172mg 0.21mg 1%
Carbs 3.74g 0.68g 1%
Net carbs 2.14g 0.68g N/A
Sugar 1.1g 0.5g N/A
Choline 18mg 15.4mg 0%
Tryptophan 0.017mg 0.315mg 0%
Threonine 0.083mg 0.871mg 0%
Isoleucine 0.147mg 1.519mg 0%
Leucine 0.13mg 2.344mg 0%
Lysine 0.099mg 2.037mg 0%
Methionine 0.019mg 0.641mg 0%
Phenylalanine 0.11mg 1.289mg 0%
Valine 0.11mg 1.635mg 0%
Histidine 0.036mg 0.859mg 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
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more CarbsCarbs +450%
Contains more WaterWater +125.9%
Contains more ProteinProtein +1260%
Contains more FatsFats +15040%
Contains more OtherOther +121.9%

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
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +21777.5%
Contains more Poly. FatPolyunsaturated fat +1184.3%

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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.