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Chard raw vs. Pancake — In-Depth Nutrition Comparison

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Significant differences between chard raw and pancake

  • Chard raw has more vitamin A, vitamin C, magnesium, and copper; however, pancake is richer in selenium, calcium, phosphorus, vitamin B2, and vitamin B1.
  • Chard raw covers your daily vitamin A needs 118% more than pancake.
  • Pancake has 100 times less vitamin C than chard raw. Chard raw has 30mg of vitamin C, while pancake has 0.3mg.
  • Pancake has a higher glycemic index. The glycemic index of pancake is 66, while the glycemic index of chard raw is 32.

Specific food types used in this comparison are Chard, swiss, raw and Pancakes, plain, prepared from recipe.

Infographic

Chard raw vs Pancake 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% 66% 12% 68% 16% 15% 68% 57% 26% 81%
Contains more MagnesiumMagnesium +406.3%
Contains more PotassiumPotassium +187.1%
Contains more CopperCopper +265.3%
Contains less SodiumSodium -51.5%
Contains more ManganeseManganese +83%
Contains more CalciumCalcium +329.4%
Contains more ZincZinc +55.6%
Contains more PhosphorusPhosphorus +245.7%
Contains more SeleniumSelenium +1555.6%
~equal in Iron ~1.8mg

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% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 0%
Contains more Vitamin CVitamin C +9900%
Contains more Vitamin AVitamin A +466.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +115.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +402.5%
Contains more Vitamin B2Vitamin B2 +212.2%
Contains more Vitamin B3Vitamin B3 +291.8%
Contains more Vitamin B5Vitamin B5 +135.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +171.4%
~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
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
Contains more WaterWater +75.2%
Contains more ProteinProtein +255.6%
Contains more FatsFats +4750%
Contains more CarbsCarbs +656.7%
Contains more OtherOther +68.8%

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
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +6085%
Contains more Poly. FatPolyunsaturated fat +6252.9%

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 Pancake
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol 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 Pancake DV% diff.
Vitamin K 830µg 692%
Vitamin C 30mg 0.3mg 33%
Polyunsaturated fat 0.07g 4.447g 29%
Vitamin A 306µg 54µg 28%
Selenium 0.9µg 14.9µg 25%
Cholesterol 0mg 59mg 20%
Calcium 51mg 219mg 17%
Phosphorus 46mg 159mg 16%
Fats 0.2g 9.7g 15%
Magnesium 81mg 16mg 15%
Vitamin B2 0.09mg 0.281mg 15%
Copper 0.179mg 0.049mg 14%
Vitamin B1 0.04mg 0.201mg 13%
Vitamin E 1.89mg 13%
Saturated fat 0.03g 2.122g 10%
Calories 19kcal 227kcal 10%
Sodium 213mg 439mg 10%
Protein 1.8g 6.4g 9%
Vitamin B12 0µg 0.22µg 9%
Carbs 3.74g 28.3g 8%
Manganese 0.366mg 0.2mg 7%
Vitamin B3 0.4mg 1.567mg 7%
Potassium 379mg 132mg 7%
Folate 14µg 38µg 6%
Fiber 1.6g 6%
Monounsaturated fat 0.04g 2.474g 6%
Vitamin B5 0.172mg 0.405mg 5%
Vitamin B6 0.099mg 0.046mg 4%
Choline 18mg 3%
Zinc 0.36mg 0.56mg 2%
Net carbs 2.14g 28.3g N/A
Iron 1.8mg 1.8mg 0%
Sugar 1.1g N/A
Tryptophan 0.017mg 0.08mg 0%
Threonine 0.083mg 0.237mg 0%
Isoleucine 0.147mg 0.297mg 0%
Leucine 0.13mg 0.513mg 0%
Lysine 0.099mg 0.321mg 0%
Methionine 0.019mg 0.147mg 0%
Phenylalanine 0.11mg 0.319mg 0%
Valine 0.11mg 0.335mg 0%
Histidine 0.036mg 0.152mg 0%
Omega-3 - DHA 0g 0.005g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Pancake
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
20%
Pancake
Minerals Daily Need Coverage Score
34%
Chard raw
42%
Pancake

Comparison summary

Which food is lower in Sugar?
Pancake
Pancake is lower in Sugar (difference - 1.1g)
Which food is cheaper?
Pancake
Pancake is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 226mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 2.092g)
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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.