Chard raw vs. Penne — In-Depth Nutrition Comparison
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Summary of differences between chard raw and penne
- Chard raw has more vitamin A, vitamin C, iron, magnesium, and potassium; however, penne is higher in phosphorus and zinc.
- Chard raw covers your daily need for vitamin A, 122% more than penne.
- Chard raw has less saturated fat.
- The glycemic index of penne is higher.
These are the specific foods used in this comparison Chard, swiss, raw and KASHI Three Cheese Penne, frozen, unprepared.
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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 | +170% |
| Contains more PotassiumPotassium | +210.7% |
| Contains more IronIron | +125% |
| Contains more CopperCopper | +∞% |
| Contains less SodiumSodium | -14.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +74.5% |
| Contains more ZincZinc | +205.6% |
| Contains more PhosphorusPhosphorus | +156.5% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 692% | |
| Vitamin A | 306µg | 34% | |
| Vitamin C | 30mg | 0mg | 33% |
| Copper | 0.179mg | 20% | |
| Manganese | 0.366mg | 16% | |
| Iron | 1.8mg | 0.8mg | 13% |
| Vitamin E | 1.89mg | 13% | |
| Magnesium | 81mg | 30mg | 12% |
| Saturated fat | 0.03g | 2.3g | 10% |
| Phosphorus | 46mg | 118mg | 10% |
| Protein | 1.8g | 5.7g | 8% |
| Potassium | 379mg | 122mg | 8% |
| Vitamin B6 | 0.099mg | 8% | |
| Vitamin B2 | 0.09mg | 7% | |
| Zinc | 0.36mg | 1.1mg | 7% |
| Fats | 0.2g | 4g | 6% |
| Calories | 19kcal | 126kcal | 5% |
| Folate | 14µg | 4% | |
| Fiber | 1.6g | 2.7g | 4% |
| Calcium | 51mg | 89mg | 4% |
| Cholesterol | 0mg | 12mg | 4% |
| Carbs | 3.74g | 16.8g | 4% |
| Choline | 18mg | 3% | |
| Vitamin B1 | 0.04mg | 3% | |
| Vitamin B5 | 0.172mg | 3% | |
| Vitamin B3 | 0.4mg | 3% | |
| Selenium | 0.9µg | 2% | |
| Sodium | 213mg | 248mg | 2% |
| Monounsaturated fat | 0.04g | 1g | 2% |
| Polyunsaturated fat | 0.07g | 0.4g | 2% |
| Net carbs | 2.14g | 14.1g | N/A |
| Sugar | 1.1g | 1.9g | N/A |
| Trans fat | 0g | 0.2g | N/A |
| Tryptophan | 0.017mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.147mg | 0% | |
| Leucine | 0.13mg | 0% | |
| Lysine | 0.099mg | 0% | |
| Methionine | 0.019mg | 0% | |
| Phenylalanine | 0.11mg | 0% | |
| Valine | 0.11mg | 0% | |
| Histidine | 0.036mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +28% |
| Contains more OtherOther | +45.5% |
| Contains more ProteinProtein | +216.7% |
| Contains more FatsFats | +1900% |
| Contains more CarbsCarbs | +349.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.7% |
| Contains more Mono. FatMonounsaturated fat | +2400% |
| Contains more Poly. FatPolyunsaturated fat | +471.4% |