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

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Differences between chard raw and potato salad

  • Chard raw has more vitamin A, vitamin C, magnesium, iron, manganese, and copper, while potato salad has more vitamin B5.
  • Chard raw's daily need coverage for vitamin A is 119% higher.
  • Potato salad contains 5 times less magnesium than chard raw. Chard raw contains 81mg of magnesium, while potato salad contains 15mg.
  • The amount of sodium in chard raw is lower.
  • Chard raw has a lower glycemic index. The glycemic index of chard raw is 32, while the glycemic index of potato salad is 45.

The food types used in this comparison are Chard, swiss, raw and Potato salad, home-prepared.

Infographic

Chard raw vs Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +440%
Contains more CalciumCalcium +168.4%
Contains more PotassiumPotassium +49.2%
Contains more IronIron +176.9%
Contains more CopperCopper +51.7%
Contains more ZincZinc +16.1%
Contains less SodiumSodium -59.7%
Contains more ManganeseManganese +262.4%
Contains more PhosphorusPhosphorus +13%
Contains more SeleniumSelenium +355.6%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +856.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +92.5%
Contains more Vitamin B3Vitamin B3 +122.5%
Contains more Vitamin B5Vitamin B5 +210.5%
Contains more Vitamin B6Vitamin B6 +42.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Potato salad DV% diff.
Vitamin K 830µg 692%
Vitamin A 306µg 32µg 30%
Polyunsaturated fat 0.07g 3.737g 24%
Cholesterol 0mg 68mg 23%
Vitamin C 30mg 10mg 22%
Magnesium 81mg 15mg 16%
Sodium 213mg 529mg 14%
Iron 1.8mg 0.65mg 14%
Vitamin E 1.89mg 13%
Fats 0.2g 8.2g 12%
Manganese 0.366mg 0.101mg 12%
Vitamin B5 0.172mg 0.534mg 7%
Copper 0.179mg 0.118mg 7%
Calories 19kcal 143kcal 6%
Monounsaturated fat 0.04g 2.48g 6%
Saturated fat 0.03g 1.429g 6%
Selenium 0.9µg 4.1µg 6%
Potassium 379mg 254mg 4%
Calcium 51mg 19mg 3%
Vitamin B1 0.04mg 0.077mg 3%
Vitamin B3 0.4mg 0.89mg 3%
Choline 18mg 3%
Vitamin B6 0.099mg 0.141mg 3%
Folate 14µg 7µg 2%
Carbs 3.74g 11.17g 2%
Protein 1.8g 2.68g 2%
Vitamin B2 0.09mg 0.06mg 2%
Phosphorus 46mg 52mg 1%
Fiber 1.6g 1.3g 1%
Net carbs 2.14g 9.87g N/A
Sugar 1.1g N/A
Zinc 0.36mg 0.31mg 0%
Tryptophan 0.017mg 0.042mg 0%
Threonine 0.083mg 0.116mg 0%
Isoleucine 0.147mg 0.141mg 0%
Leucine 0.13mg 0.202mg 0%
Lysine 0.099mg 0.171mg 0%
Methionine 0.019mg 0.066mg 0%
Phenylalanine 0.11mg 0.135mg 0%
Valine 0.11mg 0.172mg 0%
Histidine 0.036mg 0.062mg 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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more WaterWater +21.9%
Contains more ProteinProtein +48.9%
Contains more FatsFats +4000%
Contains more CarbsCarbs +198.7%
Contains more OtherOther +21.9%

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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +6100%
Contains more Poly. FatPolyunsaturated fat +5238.6%

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.