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  6. Chard raw vs. Pasta

Chard raw vs. Pasta — In-Depth Nutrition Comparison

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Differences between Chard raw and Pasta

  • Chard raw has more Vitamin A RAE, Vitamin C, Magnesium, Potassium, Copper, and Iron, while Pasta has more Vitamin B1, and Folate.
  • Chard raw's daily need coverage for Vitamin A RAE is 33% higher.
  • The amount of Sodium in Pasta is lower.

The food types used in this comparison are Chard, swiss, raw and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Chard raw vs Pasta 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
7
:
3
Pasta
Pasta
Contains more Calcium +750%
Contains more Iron +57.9%
Contains more Magnesium +350%
Contains more Potassium +1479.2%
Contains more Copper +92.5%
Contains more Manganese +63.4%
Contains more Phosphorus +37%
Contains less Sodium -97.2%
Contains more Zinc +55.6%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Contains more Calcium +750%
Contains more Iron +57.9%
Contains more Magnesium +350%
Contains more Potassium +1479.2%
Contains more Copper +92.5%
Contains more Manganese +63.4%
Contains more Phosphorus +37%
Contains less Sodium -97.2%
Contains more Zinc +55.6%

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.
Chard raw
Chard raw
6
:
6
Pasta
Pasta
Contains more Vitamin A +30480%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +191.2%
Contains more Vitamin B1 +422.5%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +148%
Contains more Folate +357.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.183
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%
Pasta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Contains more Vitamin A +30480%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +191.2%
Contains more Vitamin B1 +422.5%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +148%
Contains more Folate +357.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.183

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
2
:
3
Pasta
Pasta
Contains more Water +35.2%
Contains more Other +416.1%
Contains more Protein +186.1%
Contains more Fats +425%
Contains more Carbs +566.6%
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
Pasta
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more Water +35.2%
Contains more Other +416.1%
Contains more Protein +186.1%
Contains more Fats +425%
Contains more Carbs +566.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Pasta
Pasta
Contains less Saturated Fat -80%
Contains more Monounsaturated Fat +210%
Contains more Polyunsaturated fat +512.9%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Pasta
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Contains less Saturated Fat -80%
Contains more Monounsaturated Fat +210%
Contains more Polyunsaturated fat +512.9%

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 Pasta
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard raw Pasta Opinion
Net carbs 2.14g 24.93g Pasta
Protein 1.8g 5.15g Pasta
Fats 0.2g 1.05g Pasta
Carbs 3.74g 24.93g Pasta
Calories 19kcal 131kcal Pasta
Sugar 1.1g Pasta
Fiber 1.6g Chard raw
Calcium 51mg 6mg Chard raw
Iron 1.8mg 1.14mg Chard raw
Magnesium 81mg 18mg Chard raw
Phosphorus 46mg 63mg Pasta
Potassium 379mg 24mg Chard raw
Sodium 213mg 6mg Pasta
Zinc 0.36mg 0.56mg Pasta
Copper 0.179mg 0.093mg Chard raw
Manganese 0.366mg 0.224mg Chard raw
Selenium 0.9µg Chard raw
Vitamin A 6116IU 20IU Chard raw
Vitamin A RAE 306µg 6µg Chard raw
Vitamin E 1.89mg Chard raw
Vitamin C 30mg 0mg Chard raw
Vitamin B1 0.04mg 0.209mg Pasta
Vitamin B2 0.09mg 0.15mg Pasta
Vitamin B3 0.4mg 0.992mg Pasta
Vitamin B5 0.172mg 0.183mg Pasta
Vitamin B6 0.099mg 0.034mg Chard raw
Folate 14µg 64µg Pasta
Vitamin B12 0µg 0.14µg Pasta
Vitamin K 830µg Chard raw
Tryptophan 0.017mg 0.065mg Pasta
Threonine 0.083mg 0.134mg Pasta
Isoleucine 0.147mg 0.197mg Pasta
Leucine 0.13mg 0.348mg Pasta
Lysine 0.099mg 0.097mg Chard raw
Methionine 0.019mg 0.079mg Pasta
Phenylalanine 0.11mg 0.247mg Pasta
Valine 0.11mg 0.217mg Pasta
Histidine 0.036mg 0.103mg Pasta
Cholesterol 0mg 33mg Chard raw
Saturated Fat 0.03g 0.15g Chard raw
Monounsaturated Fat 0.04g 0.124g Pasta
Polyunsaturated fat 0.07g 0.429g Pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Pasta
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
16%
Pasta
Minerals Daily Need Coverage Score
34%
Chard raw
16%
Pasta

Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 207mg)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 17)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $2.6)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.