Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Chard raw vs. Pot roast — In-Depth Nutrition Comparison

Compare

Significant differences between chard raw and pot roast

  • Chard raw has more vitamin K, vitamin A, and vitamin C; however, pot roast is richer in vitamin B12, zinc, selenium, vitamin B3, and phosphorus.
  • Chard raw covers your daily vitamin K needs 690% more than pot roast.
  • Chard raw contains less saturated fat.
  • Chard raw has a higher glycemic index. The glycemic index of chard raw is 32, while the glycemic index of pot roast is 0.

Specific food types used in this comparison are Chard, swiss, raw and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised.

Infographic

Chard raw vs Pot roast 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% 4.8% 20% 91% 33% 182% 75% 6.1% 1.3% 147%
Contains more MagnesiumMagnesium +326.3%
Contains more CalciumCalcium +218.8%
Contains more PotassiumPotassium +64.1%
Contains more CopperCopper +80.8%
Contains more ManganeseManganese +3560%
Contains more IronIron +34.4%
Contains more ZincZinc +1750%
Contains more PhosphorusPhosphorus +278.3%
Contains less SodiumSodium -77.9%
Contains more SeleniumSelenium +2900%

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% 0% 10% 3% 15% 39% 77% 34% 65% 266% 4.5% 6.8% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +270.6%
Contains more Vitamin KVitamin K +46011.1%
Contains more FolateFolate +55.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +47.5%
Contains more Vitamin B2Vitamin B2 +90%
Contains more Vitamin B3Vitamin B3 +926.3%
Contains more Vitamin B5Vitamin B5 +232%
Contains more Vitamin B6Vitamin B6 +185.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +512.2%

All nutrients comparison - raw data values

Nutrient Chard raw Pot roast DV% diff.
Vitamin K 830µg 1.8µg 690%
Vitamin B12 0µg 2.13µg 89%
Zinc 0.36mg 6.66mg 57%
Protein 1.8g 28.94g 54%
Selenium 0.9µg 27µg 47%
Cholesterol 0mg 116mg 39%
Saturated fat 0.03g 7.548g 34%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 0mg 33%
Fats 0.2g 19.17g 29%
Vitamin B3 0.4mg 4.105mg 23%
Monounsaturated fat 0.04g 8.175g 20%
Phosphorus 46mg 174mg 18%
Choline 18mg 110.2mg 17%
Manganese 0.366mg 0.01mg 15%
Magnesium 81mg 19mg 15%
Vitamin B6 0.099mg 0.283mg 14%
Calories 19kcal 297kcal 14%
Vitamin E 1.89mg 0.51mg 9%
Copper 0.179mg 0.099mg 9%
Vitamin B5 0.172mg 0.571mg 8%
Iron 1.8mg 2.42mg 8%
Sodium 213mg 47mg 7%
Fiber 1.6g 0g 6%
Vitamin B2 0.09mg 0.171mg 6%
Polyunsaturated fat 0.07g 0.708g 4%
Potassium 379mg 231mg 4%
Calcium 51mg 16mg 4%
Vitamin B1 0.04mg 0.059mg 2%
Carbs 3.74g 0g 1%
Vitamin D 0IU 8IU 1%
Folate 14µg 9µg 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 2.14g 0g N/A
Sugar 1.1g 0g N/A
Tryptophan 0.017mg 0.19mg 0%
Threonine 0.083mg 1.156mg 0%
Isoleucine 0.147mg 1.317mg 0%
Leucine 0.13mg 2.302mg 0%
Lysine 0.099mg 2.446mg 0%
Methionine 0.019mg 0.754mg 0%
Phenylalanine 0.11mg 1.143mg 0%
Valine 0.11mg 1.436mg 0%
Histidine 0.036mg 0.924mg 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
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +78.5%
Contains more OtherOther +-16100%
Contains more ProteinProtein +1507.8%
Contains more FatsFats +9485%

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
46% 50% 4%
Saturated fat: Sat. Fat 7.548 g
Monounsaturated fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +20337.5%
Contains more Poly. FatPolyunsaturated fat +911.4%

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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.