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  6. Chard raw vs. Potato pancake

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

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How are chard raw and potato pancake different?

  • Chard raw is higher in vitamin K and vitamin A; however, potato pancake is richer in vitamin B6, selenium, vitamin B12, phosphorus, and vitamin B5.
  • Daily need coverage for vitamin K for chard raw is 689% higher.
  • Chard raw contains 54 times more vitamin A than potato pancake. While chard raw contains 6116IU of vitamin A, potato pancake contains only 113IU.
  • Chard raw has less sodium.

Chard, swiss, raw and Potato pancakes are the varieties used in this article.

Infographic

Chard raw vs Potato pancake infographic
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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 26% 9.6% 55% 63% 60% 19% 55% 100% 34% 49%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +59.4%
Contains less SodiumSodium -72.1%
Contains more ManganeseManganese +40.8%
Contains more PotassiumPotassium +64.1%
Contains more ZincZinc +94.4%
Contains more PhosphorusPhosphorus +178.3%
Contains more SeleniumSelenium +888.9%
~equal in Iron ~1.67mg
~equal in Copper ~0.18mg

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 92% 11% 4.6% 4.5% 40% 40% 31% 45% 103% 36% 6.8% 31% 40%
Contains more Vitamin AVitamin A +856.3%
Contains more Vitamin EVitamin E +721.7%
Contains more Vitamin KVitamin K +30640.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +295%
Contains more Vitamin B2Vitamin B2 +92.2%
Contains more Vitamin B3Vitamin B3 +318%
Contains more Vitamin B5Vitamin B5 +340.1%
Contains more Vitamin B6Vitamin B6 +352.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +192.9%
Contains more CholineCholine +312.2%
~equal in Vitamin C ~27.6mg

All nutrients comparison - raw data values

Nutrient Chard raw Potato pancake DV% diff.
Vitamin K 830µg 2.7µg 689%
Polyunsaturated fat 0.07g 7.516g 50%
Cholesterol 0mg 95mg 32%
Vitamin A 306µg 32µg 30%
Vitamin B6 0.099mg 0.448mg 27%
Sodium 213mg 764mg 24%
Fats 0.2g 14.76g 22%
Selenium 0.9µg 8.9µg 15%
Calories 19kcal 268kcal 12%
Phosphorus 46mg 128mg 12%
Vitamin B12 0µg 0.29µg 12%
Vitamin B5 0.172mg 0.757mg 12%
Saturated fat 0.03g 2.496g 11%
Magnesium 81mg 36mg 11%
Vitamin E 1.89mg 0.23mg 11%
Choline 18mg 74.2mg 10%
Vitamin B1 0.04mg 0.158mg 10%
Starch 20.88g 9%
Protein 1.8g 6.08g 9%
Monounsaturated fat 0.04g 3.73g 9%
Vitamin B3 0.4mg 1.672mg 8%
Carbs 3.74g 27.81g 8%
Potassium 379mg 622mg 7%
Fiber 1.6g 3.3g 7%
Folate 14µg 41µg 7%
Vitamin B2 0.09mg 0.173mg 6%
Manganese 0.366mg 0.26mg 5%
Zinc 0.36mg 0.7mg 3%
Vitamin C 30mg 27.6mg 3%
Calcium 51mg 32mg 2%
Iron 1.8mg 1.67mg 2%
Vitamin D 0µg 0.3µg 2%
Fructose 0.56g 1%
Vitamin D 0IU 11IU 1%
Net carbs 2.14g 24.51g N/A
Sugar 1.1g 1.79g N/A
Copper 0.179mg 0.18mg 0%
Tryptophan 0.017mg 0.087mg 0%
Threonine 0.083mg 0.24mg 0%
Isoleucine 0.147mg 0.28mg 0%
Leucine 0.13mg 0.442mg 0%
Lysine 0.099mg 0.389mg 0%
Methionine 0.019mg 0.137mg 0%
Phenylalanine 0.11mg 0.3mg 0%
Valine 0.11mg 0.369mg 0%
Histidine 0.036mg 0.141mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.008g N/A

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
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 g
Contains more WaterWater +94%
Contains more ProteinProtein +237.8%
Contains more FatsFats +7280%
Contains more CarbsCarbs +643.6%
Contains more OtherOther +123.8%

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
18% 27% 55%
Saturated fat: Sat. Fat 2.496 g
Monounsaturated fat: Mono. Fat 3.73 g
Polyunsaturated fat: Poly. Fat 7.516 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +9225%
Contains more Poly. FatPolyunsaturated fat +10637.1%

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 pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.