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  6. Chard raw vs. Piña colada

Chard raw vs. Piña colada — In-Depth Nutrition Comparison

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The main differences between chard raw and piña colada

  • Chard raw is richer than piña colada in vitamin K, vitamin A, vitamin C, iron, magnesium, vitamin E, copper, and potassium.
  • Daily need coverage for vitamin K for chard raw is 692% higher.
  • Chard raw contains 3058 times more vitamin A than piña colada. Chard raw contains 6116IU of vitamin A, while piña colada contains 2IU.
  • Piña colada contains less sodium.
  • Piña colada has a lower glycemic index than chard raw.

Food types used in this article are Chard, swiss, raw and Alcoholic beverage, pina colada, prepared-from-recipe.

Infographic

Chard raw vs Piña colada 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 6.3% 7.9% 26% 3.5% 3% 0.78% 69% 3.8%
Contains more MagnesiumMagnesium +912.5%
Contains more CalciumCalcium +537.5%
Contains more PotassiumPotassium +433.8%
Contains more IronIron +757.1%
Contains more CopperCopper +126.6%
Contains more ZincZinc +176.9%
Contains more PhosphorusPhosphorus +557.1%
Contains more SeleniumSelenium +28.6%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +44.3%

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%
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 16% 0% 0.4% 0% 7.3% 3.9% 2.2% 3.7% 10% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +512.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +9350%
Contains more Vitamin B1Vitamin B1 +37.9%
Contains more Vitamin B2Vitamin B2 +429.4%
Contains more Vitamin B3Vitamin B3 +239%
Contains more Vitamin B5Vitamin B5 +182%
Contains more Vitamin B6Vitamin B6 +120%
Contains more Vitamin KVitamin K +829900%
Contains more FolateFolate +16.7%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Piña colada DV% diff.
Vitamin K 830µg 0.1µg 692%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 4.9mg 28%
Iron 1.8mg 0.21mg 20%
Magnesium 81mg 8mg 17%
Vitamin E 1.89mg 0.02mg 12%
Copper 0.179mg 0.079mg 11%
Sodium 213mg 6mg 9%
Potassium 379mg 71mg 9%
Calories 19kcal 174kcal 8%
Manganese 0.366mg 0.528mg 7%
Saturated fat 0.03g 1.636g 7%
Phosphorus 46mg 7mg 6%
Carbs 3.74g 22.66g 6%
Vitamin B2 0.09mg 0.017mg 6%
Fiber 1.6g 0.3g 5%
Calcium 51mg 8mg 4%
Vitamin B6 0.099mg 0.045mg 4%
Choline 18mg 3%
Fats 0.2g 1.88g 3%
Protein 1.8g 0.42g 3%
Zinc 0.36mg 0.13mg 2%
Vitamin B3 0.4mg 0.118mg 2%
Vitamin B5 0.172mg 0.061mg 2%
Folate 14µg 12µg 1%
Vitamin B1 0.04mg 0.029mg 1%
Net carbs 2.14g 22.36g N/A
Sugar 1.1g 22.33g N/A
Selenium 0.9µg 0.7µg 0%
Monounsaturated fat 0.04g 0.082g 0%
Polyunsaturated fat 0.07g 0.033g 0%
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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
2% 23% 65% 10%
Protein: 0.42 g
Fats: 1.88 g
Carbs: 22.66 g
Water: 64.99 g
Other: 10.05 g
Contains more ProteinProtein +328.6%
Contains more WaterWater +42.6%
Contains more FatsFats +840%
Contains more CarbsCarbs +505.9%
Contains more OtherOther +528.1%

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
93% 5% 2%
Saturated fat: Sat. Fat 1.636 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Poly. FatPolyunsaturated fat +112.1%
Contains more Mono. FatMonounsaturated fat +105%

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. Piña colada - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168752/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.