Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Chard raw
  5. Compare
  6. Chard raw vs. Pork chop

Chard raw vs. Pork chop — In-Depth Nutrition Comparison

Compare

What are the differences between chard raw and pork chop?

  • Chard raw is higher in vitamin K, vitamin A, and vitamin C, yet pork chop is higher in selenium, vitamin B3, vitamin B1, vitamin B6, phosphorus, and vitamin B12.
  • Chard raw's daily need coverage for vitamin K is 692% more.
  • The glycemic index of pork chop is lower.

We used Chard, swiss, raw and Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled types in this article.

Infographic

Chard raw vs Pork chop 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 14% 17% 28% 33% 35% 86% 103% 9.7% 1.3% 199%
Contains more MagnesiumMagnesium +305%
Contains more PotassiumPotassium +20.3%
Contains more IronIron +106.9%
Contains more CopperCopper +70.5%
Contains more ManganeseManganese +3560%
Contains more ZincZinc +775%
Contains more PhosphorusPhosphorus +423.9%
Contains less SodiumSodium -65.3%
Contains more SeleniumSelenium +3944.4%
~equal in Calcium ~56mg

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 0% 1.3% 4.2% 15% 123% 72% 149% 66% 113% 83% 0% 0% 37%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +7550%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1125%
Contains more Vitamin B2Vitamin B2 +247.8%
Contains more Vitamin B3Vitamin B3 +1881.8%
Contains more Vitamin B5Vitamin B5 +541.9%
Contains more Vitamin B6Vitamin B6 +393.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +275%

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
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +50.8%
Contains more OtherOther +233.3%
Contains more ProteinProtein +1217.8%
Contains more FatsFats +7075%

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
39% 44% 17%
Saturated fat: Sat. Fat 4.339 g
Monounsaturated fat: Mono. Fat 4.887 g
Polyunsaturated fat: Poly. Fat 1.894 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +12117.5%
Contains more Poly. FatPolyunsaturated fat +2605.7%

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 Pork chop
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard raw Pork chop DV% diff.
Vitamin K 830µg 0µg 692%
Selenium 0.9µg 36.4µg 65%
Vitamin B3 0.4mg 7.927mg 47%
Protein 1.8g 23.72g 44%
Vitamin B1 0.04mg 0.49mg 38%
Vitamin A 306µg 4µg 34%
Vitamin C 30mg 0mg 33%
Vitamin B6 0.099mg 0.489mg 30%
Vitamin B12 0µg 0.66µg 28%
Phosphorus 46mg 241mg 28%
Cholesterol 0mg 78mg 26%
Zinc 0.36mg 3.15mg 25%
Fats 0.2g 14.35g 22%
Saturated fat 0.03g 4.339g 20%
Vitamin B5 0.172mg 1.104mg 19%
Vitamin B2 0.09mg 0.313mg 17%
Magnesium 81mg 20mg 15%
Manganese 0.366mg 0.01mg 15%
Iron 1.8mg 0.87mg 12%
Polyunsaturated fat 0.07g 1.894g 12%
Monounsaturated fat 0.04g 4.887g 12%
Calories 19kcal 231kcal 11%
Vitamin E 1.89mg 0.21mg 11%
Choline 18mg 67.5mg 9%
Copper 0.179mg 0.105mg 8%
Sodium 213mg 74mg 6%
Fiber 1.6g 0g 6%
Vitamin D 0µg 1µg 5%
Vitamin D 0IU 40IU 5%
Folate 14µg 0µg 4%
Potassium 379mg 315mg 2%
Calcium 51mg 56mg 1%
Carbs 3.74g 0g 1%
Net carbs 2.14g 0g N/A
Sugar 1.1g 0g N/A
Trans fat 0g 0.066g N/A
Tryptophan 0.017mg 0.282mg 0%
Threonine 0.083mg 1.043mg 0%
Isoleucine 0.147mg 1.123mg 0%
Leucine 0.13mg 1.952mg 0%
Lysine 0.099mg 2.109mg 0%
Methionine 0.019mg 0.65mg 0%
Phenylalanine 0.11mg 0.985mg 0%
Valine 0.11mg 1.2mg 0%
Histidine 0.036mg 0.965mg 0%
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0g 0.011g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Eicosadienoic acid 0.065g N/A
Omega-6 - Linoleic acid 0.922g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Pork chop
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
51%
Pork chop
Minerals Daily Need Coverage Score
34%
Chard raw
53%
Pork chop

Comparison summary

Which food is lower in Sugar?
Pork chop
Pork chop is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Pork chop
Pork chop contains less Sodium (difference - 139mg)
Which food is lower in glycemic index?
Pork chop
Pork chop is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 4.309g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $0.4)
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. Pork chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/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.