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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, vitamin C, magnesium, and potassium; however, pita is richer in vitamin B1, vitamin B3, and phosphorus.
  • Chard raw covers your daily vitamin A needs 122% more than pita.
  • Chard raw contains less sodium.
  • Pita has a higher glycemic index. The glycemic index of pita is 68, while the glycemic index of chard raw is 32.

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

Infographic

Chard raw vs Pita infographic
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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.
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%
Pita
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 53% 56% 23% 42% 70% 63% 0%
Contains more MagnesiumMagnesium +211.5%
Contains more PotassiumPotassium +215.8%
Contains more IronIron +28.6%
Contains less SodiumSodium -60.3%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +68.6%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +110.9%
Contains more ManganeseManganese +31.4%
~equal in Copper ~0.168mg

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%
Pita
4
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 0% 0% 0% 0% 67% 22% 40% 24% 7.8% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +191.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +567.5%
Contains more Vitamin B3Vitamin B3 +435.5%
Contains more Vitamin B5Vitamin B5 +130.8%
Contains more FolateFolate +71.4%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.097mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Pita DV% diff.
Vitamin K 830µg 692%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 0mg 33%
Vitamin B1 0.04mg 0.267mg 19%
Carbs 3.74g 55.7g 17%
Protein 1.8g 9.1g 15%
Sodium 213mg 536mg 14%
Vitamin E 1.89mg 13%
Calories 19kcal 275kcal 13%
Magnesium 81mg 26mg 13%
Vitamin B3 0.4mg 2.142mg 11%
Potassium 379mg 120mg 8%
Phosphorus 46mg 97mg 7%
Iron 1.8mg 1.4mg 5%
Vitamin B5 0.172mg 0.397mg 5%
Manganese 0.366mg 0.481mg 5%
Vitamin B6 0.099mg 0.034mg 5%
Calcium 51mg 86mg 4%
Zinc 0.36mg 0.84mg 4%
Polyunsaturated fat 0.07g 0.535g 3%
Choline 18mg 3%
Folate 14µg 24µg 3%
Fats 0.2g 1.2g 2%
Selenium 0.9µg 2%
Fiber 1.6g 2.2g 2%
Saturated fat 0.03g 0.166g 1%
Copper 0.179mg 0.168mg 1%
Vitamin B2 0.09mg 0.097mg 1%
Net carbs 2.14g 53.5g N/A
Sugar 1.1g N/A
Monounsaturated fat 0.04g 0.105g 0%
Tryptophan 0.017mg 0.105mg 0%
Threonine 0.083mg 0.257mg 0%
Isoleucine 0.147mg 0.349mg 0%
Leucine 0.13mg 0.634mg 0%
Lysine 0.099mg 0.219mg 0%
Methionine 0.019mg 0.16mg 0%
Phenylalanine 0.11mg 0.446mg 0%
Valine 0.11mg 0.394mg 0%
Histidine 0.036mg 0.195mg 0%

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
Pita
4
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 WaterWater +188.7%
Contains more ProteinProtein +405.6%
Contains more FatsFats +500%
Contains more CarbsCarbs +1389.3%
Contains more OtherOther +18.8%

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
Pita
2
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 g
Contains less Sat. FatSaturated fat -81.9%
Contains more Mono. FatMonounsaturated fat +162.5%
Contains more Poly. FatPolyunsaturated fat +664.3%

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.