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  6. Chard raw vs. Potato chips

Chard raw vs. Potato chips — In-Depth Nutrition Comparison

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How are chard raw and potato chips different?

  • Chard raw is richer in vitamin K and vitamin A, while potato chips are higher in vitamin E, vitamin B6, potassium, vitamin B3, phosphorus, copper, and selenium.
  • Chard raw covers your daily need for vitamin K, 673% more than potato chips.
  • Chard raw is lower in saturated fat.
  • Potato chips have a higher glycemic index (56) than chard raw (32).

Chard, swiss, raw and Snacks, potato chips, plain, unsalted types were used in this article.

Infographic

Chard raw vs Potato chips 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 48% 7.2% 113% 61% 102% 30% 71% 1% 57% 44%
Contains more MagnesiumMagnesium +20.9%
Contains more CalciumCalcium +112.5%
Contains more PotassiumPotassium +236.4%
Contains more CopperCopper +70.9%
Contains more ZincZinc +202.8%
Contains more PhosphorusPhosphorus +258.7%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +20.2%
Contains more SeleniumSelenium +800%
~equal in Iron ~1.63mg

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 104% 0% 182% 0% 42% 45% 72% 24% 152% 0% 55% 34% 20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +3655.7%
Contains more Vitamin EVitamin E +382%
Contains more Vitamin B1Vitamin B1 +317.5%
Contains more Vitamin B2Vitamin B2 +118.9%
Contains more Vitamin B3Vitamin B3 +856.8%
Contains more Vitamin B5Vitamin B5 +133.7%
Contains more Vitamin B6Vitamin B6 +566.7%
Contains more FolateFolate +221.4%
Contains more CholineCholine +108.3%
~equal in Vitamin C ~31.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Potato chips DV% diff.
Vitamin K 830µg 22.1µg 673%
Polyunsaturated fat 0.07g 12.17g 81%
Fats 0.2g 34.6g 53%
Saturated fat 0.03g 10.96g 50%
Vitamin E 1.89mg 9.11mg 48%
Vitamin B6 0.099mg 0.66mg 43%
Vitamin A 306µg 0µg 34%
Calories 19kcal 536kcal 26%
Potassium 379mg 1275mg 26%
Monounsaturated fat 0.04g 9.84g 25%
Histidine 0.036mg 153mg 22%
Vitamin B3 0.4mg 3.827mg 21%
Phosphorus 46mg 165mg 17%
Carbs 3.74g 52.9g 16%
Copper 0.179mg 0.306mg 14%
Fiber 1.6g 4.8g 13%
Selenium 0.9µg 8.1µg 13%
Vitamin B1 0.04mg 0.167mg 11%
Protein 1.8g 7g 10%
Sodium 213mg 8mg 9%
Folate 14µg 45µg 8%
Vitamin B2 0.09mg 0.197mg 8%
Zinc 0.36mg 1.09mg 7%
Vitamin B5 0.172mg 0.402mg 5%
Choline 18mg 37.5mg 4%
Manganese 0.366mg 0.44mg 3%
Magnesium 81mg 67mg 3%
Calcium 51mg 24mg 3%
Iron 1.8mg 1.63mg 2%
Vitamin C 30mg 31.1mg 1%
Net carbs 2.14g 48.1g N/A
Sugar 1.1g 0.22g N/A
Tryptophan 0.017mg 0.108mg 0%
Threonine 0.083mg 0.253mg 0%
Isoleucine 0.147mg 0.283mg 0%
Leucine 0.13mg 0.419mg 0%
Lysine 0.099mg 0.424mg 0%
Methionine 0.019mg 0.11mg 0%
Phenylalanine 0.11mg 0.31mg 0%
Valine 0.11mg 0.392mg 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
7% 35% 53% 2% 4%
Protein: 7 g
Fats: 34.6 g
Carbs: 52.9 g
Water: 1.9 g
Other: 3.6 g
Contains more WaterWater +4776.8%
Contains more ProteinProtein +288.9%
Contains more FatsFats +17200%
Contains more CarbsCarbs +1314.4%
Contains more OtherOther +125%

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
33% 30% 37%
Saturated fat: Sat. Fat 10.96 g
Monounsaturated fat: Mono. Fat 9.84 g
Polyunsaturated fat: Poly. Fat 12.17 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +24500%
Contains more Poly. FatPolyunsaturated fat +17285.7%

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. Potato chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170649/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.