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  6. Chard raw vs. Pita

Chard raw vs. Pita — In-Depth Nutrition Comparison

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Significant differences between Chard raw and Pita

  • Chard raw has more Vitamin A RAE, Vitamin C, Magnesium, and Potassium, however, Pita is richer in Vitamin B1, Vitamin B3, and Phosphorus.
  • Chard raw covers your daily Vitamin A RAE needs 34% more than Pita.
  • Chard raw contains less Sodium.

Specific food types used in this comparison are Chard, swiss, raw and Bread, pita, white, unenriched.

Infographic

Chard raw vs Pita 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
Pita
Pita
Contains more Iron +28.6%
Contains more Magnesium +211.5%
Contains more Potassium +215.8%
Contains less Sodium -60.3%
Contains more Calcium +68.6%
Contains more Phosphorus +110.9%
Contains more Zinc +133.3%
Contains more Manganese +31.4%
Equal in Copper - 0.168
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Pita
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 53% 19% 42% 11% 70% 23% 56% 63% 0%
Contains more Iron +28.6%
Contains more Magnesium +211.5%
Contains more Potassium +215.8%
Contains less Sodium -60.3%
Contains more Calcium +68.6%
Contains more Phosphorus +110.9%
Contains more Zinc +133.3%
Contains more Manganese +31.4%
Equal in Copper - 0.168

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
:
5
Pita
Pita
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +191.2%
Contains more Vitamin B1 +567.5%
Contains more Vitamin B3 +435.5%
Contains more Vitamin B5 +130.8%
Contains more Folate +71.4%
Equal in Vitamin B2 - 0.097
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%
Pita
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 67% 23% 41% 24% 8% 18% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +191.2%
Contains more Vitamin B1 +567.5%
Contains more Vitamin B3 +435.5%
Contains more Vitamin B5 +130.8%
Contains more Folate +71.4%
Equal in Vitamin B2 - 0.097

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
1
:
4
Pita
Pita
Contains more Water +188.7%
Contains more Protein +405.6%
Contains more Fats +500%
Contains more Carbs +1389.3%
Contains more Other +18.8%
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
Pita
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Contains more Water +188.7%
Contains more Protein +405.6%
Contains more Fats +500%
Contains more Carbs +1389.3%
Contains more Other +18.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Pita
Pita
Contains less Saturated Fat -81.9%
Contains more Monounsaturated Fat +162.5%
Contains more Polyunsaturated fat +664.3%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Pita
21% 13% 66%
Saturated Fat: 0.166 g
Monounsaturated Fat: 0.105 g
Polyunsaturated fat: 0.535 g
Contains less Saturated Fat -81.9%
Contains more Monounsaturated Fat +162.5%
Contains more Polyunsaturated fat +664.3%

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

All nutrients comparison - raw data values

Nutrient Chard raw Pita Opinion
Net carbs 2.14g 53.5g Pita
Protein 1.8g 9.1g Pita
Fats 0.2g 1.2g Pita
Carbs 3.74g 55.7g Pita
Calories 19kcal 275kcal Pita
Sugar 1.1g Pita
Fiber 1.6g 2.2g Pita
Calcium 51mg 86mg Pita
Iron 1.8mg 1.4mg Chard raw
Magnesium 81mg 26mg Chard raw
Phosphorus 46mg 97mg Pita
Potassium 379mg 120mg Chard raw
Sodium 213mg 536mg Chard raw
Zinc 0.36mg 0.84mg Pita
Copper 0.179mg 0.168mg Chard raw
Manganese 0.366mg 0.481mg Pita
Selenium 0.9µg Chard raw
Vitamin A 6116IU 0IU Chard raw
Vitamin A RAE 306µg 0µg Chard raw
Vitamin E 1.89mg Chard raw
Vitamin C 30mg 0mg Chard raw
Vitamin B1 0.04mg 0.267mg Pita
Vitamin B2 0.09mg 0.097mg Pita
Vitamin B3 0.4mg 2.142mg Pita
Vitamin B5 0.172mg 0.397mg Pita
Vitamin B6 0.099mg 0.034mg Chard raw
Folate 14µg 24µg Pita
Vitamin K 830µg Chard raw
Tryptophan 0.017mg 0.105mg Pita
Threonine 0.083mg 0.257mg Pita
Isoleucine 0.147mg 0.349mg Pita
Leucine 0.13mg 0.634mg Pita
Lysine 0.099mg 0.219mg Pita
Methionine 0.019mg 0.16mg Pita
Phenylalanine 0.11mg 0.446mg Pita
Valine 0.11mg 0.394mg Pita
Histidine 0.036mg 0.195mg Pita
Saturated Fat 0.03g 0.166g Chard raw
Monounsaturated Fat 0.04g 0.105g Pita
Polyunsaturated fat 0.07g 0.535g Pita

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Pita
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
15%
Pita
Minerals Daily Need Coverage Score
34%
Chard raw
36%
Pita

Comparison summary

Which food is lower in Sugar?
Pita
Pita is lower in Sugar (difference - 1.1g)
Which food is cheaper?
Pita
Pita is cheaper (difference - $0.4)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 323mg)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.136g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 36)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.