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  6. Chard raw vs. Nachos

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 RAE, 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 61 times more Vitamin A RAE than Nachos. While Chard raw contains 306µg of Vitamin A RAE, Nachos contain only 5µg.
  • The amount of Saturated Fat in Chard raw is lower.

Food varieties used in this article are Chard, swiss, raw and Fast foods, nachos, with cheese.

Infographic

Chard raw vs Nachos 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.
Chard raw
Chard raw
6
:
4
Nachos
Nachos
Contains more Iron +140%
Contains more Magnesium +92.9%
Contains less Sodium -31.9%
Contains more Copper +179.7%
Contains more Manganese +95.7%
Contains more Calcium +23.5%
Contains more Phosphorus +330.4%
Contains more Zinc +138.9%
Contains more Selenium +855.6%
Equal in Potassium - 362
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Nachos
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 29% 30% 85% 32% 41% 24% 22% 25% 47%
Contains more Iron +140%
Contains more Magnesium +92.9%
Contains less Sodium -31.9%
Contains more Copper +179.7%
Contains more Manganese +95.7%
Contains more Calcium +23.5%
Contains more Phosphorus +330.4%
Contains more Zinc +138.9%
Contains more Selenium +855.6%
Equal in Potassium - 362

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.
Chard raw
Chard raw
4
:
7
Nachos
Nachos
Contains more Vitamin A +29023.8%
Contains more Vitamin C +2627.3%
Contains more Folate +40%
Contains more Vitamin K +4200.5%
Contains more Vitamin E +115.9%
Contains more Vitamin B1 +207.5%
Contains more Vitamin B2 +47.8%
Contains more Vitamin B3 +57.5%
Contains more Vitamin B5 +120.9%
Contains more Vitamin B6 +117.2%
Contains more Vitamin B12 +∞%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Nachos
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 82% 0% 4% 31% 31% 12% 23% 50% 8% 9% 49%
Contains more Vitamin A +29023.8%
Contains more Vitamin C +2627.3%
Contains more Folate +40%
Contains more Vitamin K +4200.5%
Contains more Vitamin E +115.9%
Contains more Vitamin B1 +207.5%
Contains more Vitamin B2 +47.8%
Contains more Vitamin B3 +57.5%
Contains more Vitamin B5 +120.9%
Contains more Vitamin B6 +117.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
1
:
4
Nachos
Nachos
Contains more Water +147.8%
Contains more Protein +140%
Contains more Fats +10650%
Contains more Carbs +833.4%
Contains more Other +16.9%
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Nachos
4% 22% 35% 37% 2%
Protein: 4.32 g
Fats: 21.5 g
Carbs: 34.91 g
Water: 37.4 g
Other: 1.87 g
Contains more Water +147.8%
Contains more Protein +140%
Contains more Fats +10650%
Contains more Carbs +833.4%
Contains more Other +16.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Nachos
Nachos
Contains less Saturated Fat -98.6%
Contains more Monounsaturated Fat +34950%
Contains more Polyunsaturated fat +7100%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Nachos
10% 66% 24%
Saturated Fat: 2.173 g
Monounsaturated Fat: 14.02 g
Polyunsaturated fat: 5.04 g
Contains less Saturated Fat -98.6%
Contains more Monounsaturated Fat +34950%
Contains more Polyunsaturated fat +7100%

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 Nachos
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Nachos Opinion
Net carbs 2.14g 31.71g Nachos
Protein 1.8g 4.32g Nachos
Fats 0.2g 21.5g Nachos
Carbs 3.74g 34.91g Nachos
Calories 19kcal 343kcal Nachos
Starch 28.33g Nachos
Sugar 1.1g 2.17g Chard raw
Fiber 1.6g 3.2g Nachos
Calcium 51mg 63mg Nachos
Iron 1.8mg 0.75mg Chard raw
Magnesium 81mg 42mg Chard raw
Phosphorus 46mg 198mg Nachos
Potassium 379mg 362mg Chard raw
Sodium 213mg 313mg Chard raw
Zinc 0.36mg 0.86mg Nachos
Copper 0.179mg 0.064mg Chard raw
Manganese 0.366mg 0.187mg Chard raw
Selenium 0.9µg 8.6µg Nachos
Vitamin A 6116IU 21IU Chard raw
Vitamin A RAE 306µg 5µg Chard raw
Vitamin E 1.89mg 4.08mg Nachos
Vitamin C 30mg 1.1mg Chard raw
Vitamin B1 0.04mg 0.123mg Nachos
Vitamin B2 0.09mg 0.133mg Nachos
Vitamin B3 0.4mg 0.63mg Nachos
Vitamin B5 0.172mg 0.38mg Nachos
Vitamin B6 0.099mg 0.215mg Nachos
Folate 14µg 10µg Chard raw
Vitamin B12 0µg 0.07µg Nachos
Vitamin K 830µg 19.3µg Chard raw
Tryptophan 0.017mg 0.042mg Nachos
Threonine 0.083mg 0.156mg Nachos
Isoleucine 0.147mg 0.187mg Nachos
Leucine 0.13mg 0.521mg Nachos
Lysine 0.099mg 0.156mg Nachos
Methionine 0.019mg 0.094mg Nachos
Phenylalanine 0.11mg 0.229mg Nachos
Valine 0.11mg 0.25mg Nachos
Histidine 0.036mg 0.135mg Nachos
Cholesterol 0mg 3mg Chard raw
Trans Fat 0g 0.058g Chard raw
Saturated Fat 0.03g 2.173g Chard raw
Monounsaturated Fat 0.04g 14.02g Nachos
Polyunsaturated fat 0.07g 5.04g Nachos
Omega-6 - Eicosadienoic acid 0.011g Nachos
Omega-6 - Linoleic acid 4.343g Nachos
Omega-6 - Gamma-linoleic acid 0.032g Nachos
Omega-3 - ALA 0.617g Nachos

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Nachos
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
222%
Chard raw
25%
Nachos
Minerals Daily Need Coverage Score
34%
Chard raw
35%
Nachos

Comparison summary

Which food is cheaper?
Nachos
Nachos is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 1.07g)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 100mg)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 2.143g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 43)
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. Nachos - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170291/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.