Chard raw vs. Nachos — In-Depth Nutrition Comparison
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A recap on differences between chard raw and nachos
- Chard raw is higher in vitamin K, vitamin A, vitamin C, iron, copper, and magnesium, yet nachos are higher in phosphorus, vitamin E, and selenium.
- Chard raw covers your daily vitamin K needs 676% more than nachos.
- Chard raw contains 291 times more vitamin A than nachos. While chard raw contains 6116IU of vitamin A, nachos contain only 21IU.
- The amount of saturated fat in chard raw is lower.
- The glycemic index of chard raw is lower.
Food varieties used in this article are Chard, swiss, raw and Fast foods, nachos, with cheese.
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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.
| Contains more MagnesiumMagnesium | +92.9% |
| Contains more IronIron | +140% |
| Contains more CopperCopper | +179.7% |
| Contains less SodiumSodium | -31.9% |
| Contains more ManganeseManganese | +95.7% |
| Contains more CalciumCalcium | +23.5% |
| Contains more ZincZinc | +138.9% |
| Contains more PhosphorusPhosphorus | +330.4% |
| Contains more SeleniumSelenium | +855.6% |
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.
| Contains more Vitamin CVitamin C | +2627.3% |
| Contains more Vitamin AVitamin A | +6020% |
| Contains more Vitamin KVitamin K | +4200.5% |
| Contains more FolateFolate | +40% |
| Contains more Vitamin EVitamin E | +115.9% |
| Contains more Vitamin B1Vitamin B1 | +207.5% |
| Contains more Vitamin B2Vitamin B2 | +47.8% |
| Contains more Vitamin B3Vitamin B3 | +57.5% |
| Contains more Vitamin B5Vitamin B5 | +120.9% |
| Contains more Vitamin B6Vitamin B6 | +117.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +46.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 19.3µg | 676% |
| Monounsaturated fat | 0.04g | 14.02g | 35% |
| Fats | 0.2g | 21.5g | 33% |
| Polyunsaturated fat | 0.07g | 5.04g | 33% |
| Vitamin A | 306µg | 5µg | 33% |
| Vitamin C | 30mg | 1.1mg | 32% |
| Phosphorus | 46mg | 198mg | 22% |
| Calories | 19kcal | 343kcal | 16% |
| Vitamin E | 1.89mg | 4.08mg | 15% |
| Selenium | 0.9µg | 8.6µg | 14% |
| Copper | 0.179mg | 0.064mg | 13% |
| Iron | 1.8mg | 0.75mg | 13% |
| Starch | 28.33g | 12% | |
| Saturated fat | 0.03g | 2.173g | 10% |
| Carbs | 3.74g | 34.91g | 10% |
| Vitamin B6 | 0.099mg | 0.215mg | 9% |
| Magnesium | 81mg | 42mg | 9% |
| Manganese | 0.366mg | 0.187mg | 8% |
| Vitamin B1 | 0.04mg | 0.123mg | 7% |
| Fiber | 1.6g | 3.2g | 6% |
| Protein | 1.8g | 4.32g | 5% |
| Zinc | 0.36mg | 0.86mg | 5% |
| Sodium | 213mg | 313mg | 4% |
| Vitamin B5 | 0.172mg | 0.38mg | 4% |
| Vitamin B2 | 0.09mg | 0.133mg | 3% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Choline | 18mg | 26.4mg | 2% |
| Folate | 14µg | 10µg | 1% |
| Vitamin B3 | 0.4mg | 0.63mg | 1% |
| Potassium | 379mg | 362mg | 1% |
| Calcium | 51mg | 63mg | 1% |
| Cholesterol | 0mg | 3mg | 1% |
| Net carbs | 2.14g | 31.71g | N/A |
| Sugar | 1.1g | 2.17g | N/A |
| Trans fat | 0g | 0.058g | N/A |
| Tryptophan | 0.017mg | 0.042mg | 0% |
| Threonine | 0.083mg | 0.156mg | 0% |
| Isoleucine | 0.147mg | 0.187mg | 0% |
| Leucine | 0.13mg | 0.521mg | 0% |
| Lysine | 0.099mg | 0.156mg | 0% |
| Methionine | 0.019mg | 0.094mg | 0% |
| Phenylalanine | 0.11mg | 0.229mg | 0% |
| Valine | 0.11mg | 0.25mg | 0% |
| Histidine | 0.036mg | 0.135mg | 0% |
| Omega-3 - ALA | 0.617g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.032g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 4.343g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +147.8% |
| Contains more ProteinProtein | +140% |
| Contains more FatsFats | +10650% |
| Contains more CarbsCarbs | +833.4% |
| Contains more OtherOther | +16.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.6% |
| Contains more Mono. FatMonounsaturated fat | +34950% |
| Contains more Poly. FatPolyunsaturated fat | +7100% |