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Chard raw vs. Pizza — In-Depth Nutrition Comparison

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What are the main differences between chard raw and pizza?

  • Chard raw is richer in vitamin K, vitamin A, and vitamin C, while pizza is higher in selenium, vitamin B1, phosphorus, vitamin B3, folate, and vitamin B12.
  • Chard raw's daily need coverage for vitamin K is 686% higher.
  • Pizza has 21 times less vitamin C than chard raw. Chard raw has 30mg of vitamin C, while pizza has 1.4mg.
  • Chard raw is lower in saturated fat.
  • Pizza has a higher glycemic index (60) than chard raw (32).

We used Chard, swiss, raw and Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust types in this comparison.

Infographic

Chard raw vs Pizza 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%
Pizza
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 56% 15% 93% 35% 37% 93% 78% 47% 109%
Contains more MagnesiumMagnesium +237.5%
Contains more PotassiumPotassium +120.3%
Contains more CopperCopper +70.5%
Contains less SodiumSodium -64.4%
Contains more CalciumCalcium +268.6%
Contains more IronIron +37.8%
Contains more ZincZinc +272.2%
Contains more PhosphorusPhosphorus +369.6%
Contains more SeleniumSelenium +2111.1%
~equal in Manganese ~0.36mg

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%
Pizza
5
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 4.7% 23% 17% 0% 98% 45% 72% 0% 18% 53% 17% 70% 8.9%
Contains more Vitamin CVitamin C +2042.9%
Contains more Vitamin AVitamin A +343.5%
Contains more Vitamin EVitamin E +127.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +23.8%
Contains more Vitamin KVitamin K +12288.1%
Contains more Vitamin B1Vitamin B1 +875%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B3Vitamin B3 +856.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +564.3%
~equal in Vitamin D ~0µg
~equal in Choline ~16.4mg

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
Pizza
4
11% 10% 33% 43% 2%
Protein: 11.39 g
Fats: 9.69 g
Carbs: 33.33 g
Water: 43.17 g
Other: 2.42 g
Contains more WaterWater +114.6%
Contains more ProteinProtein +532.8%
Contains more FatsFats +4745%
Contains more CarbsCarbs +791.2%
Contains more OtherOther +51.3%

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
Pizza
2
51% 30% 19%
Saturated fat: Sat. Fat 4.465 g
Monounsaturated fat: Mono. Fat 2.608 g
Polyunsaturated fat: Poly. Fat 1.681 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +6420%
Contains more Poly. FatPolyunsaturated fat +2301.4%

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 Pizza
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar 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 Pizza DV% diff.
Vitamin K 830µg 6.7µg 686%
Selenium 0.9µg 19.9µg 35%
Vitamin C 30mg 1.4mg 32%
Vitamin B1 0.04mg 0.39mg 29%
Vitamin A 306µg 69µg 26%
Phosphorus 46mg 216mg 24%
Vitamin B3 0.4mg 3.825mg 21%
Folate 14µg 93µg 20%
Saturated fat 0.03g 4.465g 20%
Protein 1.8g 11.39g 19%
Vitamin B12 0µg 0.42µg 18%
Sodium 213mg 598mg 17%
Fats 0.2g 9.69g 15%
Magnesium 81mg 24mg 14%
Calcium 51mg 188mg 14%
Calories 19kcal 266kcal 12%
Polyunsaturated fat 0.07g 1.681g 11%
Starch 26.95g 11%
Carbs 3.74g 33.33g 10%
Zinc 0.36mg 1.34mg 9%
Iron 1.8mg 2.48mg 9%
Copper 0.179mg 0.105mg 8%
Vitamin B2 0.09mg 0.195mg 8%
Vitamin E 1.89mg 0.83mg 7%
Monounsaturated fat 0.04g 2.608g 6%
Potassium 379mg 172mg 6%
Cholesterol 0mg 17mg 6%
Fiber 1.6g 2.3g 3%
Vitamin B5 0.172mg 3%
Fructose 1g 1%
Vitamin B6 0.099mg 0.08mg 1%
Net carbs 2.14g 31.03g N/A
Sugar 1.1g 3.58g N/A
Manganese 0.366mg 0.36mg 0%
Trans fat 0g 0.241g N/A
Choline 18mg 16.4mg 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0.41mg 0%
Isoleucine 0.147mg 0.564mg 0%
Leucine 0.13mg 1.139mg 0%
Lysine 0.099mg 0.77mg 0%
Methionine 0.019mg 0.264mg 0%
Phenylalanine 0.11mg 0.664mg 0%
Valine 0.11mg 0.72mg 0%
Histidine 0.036mg 0.355mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.175g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.367g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Pizza
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
33%
Pizza
Minerals Daily Need Coverage Score
34%
Chard raw
58%
Pizza

Comparison summary

Which food is cheaper?
Pizza
Pizza is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 2.48g)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 385mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 4.435g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 28)
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. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/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.