Chard raw vs. Provolone — In-Depth Nutrition Comparison
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Important differences between chard raw and provolone
- Chard raw has more vitamin K, vitamin A, and vitamin C; however, provolone has more calcium, phosphorus, vitamin B12, zinc, and selenium.
- Chard raw's daily need coverage for vitamin K is 690% more.
- Chard raw is lower in sodium.
The food varieties used in the comparison are Chard, swiss, raw and Cheese, provolone.
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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.
| Contains more MagnesiumMagnesium | +189.3% |
| Contains more PotassiumPotassium | +174.6% |
| Contains more IronIron | +246.2% |
| Contains more CopperCopper | +588.5% |
| Contains less SodiumSodium | -75.7% |
| Contains more ManganeseManganese | +3560% |
| Contains more CalciumCalcium | +1382.4% |
| Contains more ZincZinc | +797.2% |
| Contains more PhosphorusPhosphorus | +978.3% |
| Contains more SeleniumSelenium | +1511.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +29.7% |
| Contains more Vitamin EVitamin E | +721.7% |
| Contains more Vitamin B1Vitamin B1 | +110.5% |
| Contains more Vitamin B3Vitamin B3 | +156.4% |
| Contains more Vitamin B6Vitamin B6 | +35.6% |
| Contains more Vitamin KVitamin K | +37627.3% |
| Contains more FolateFolate | +40% |
| Contains more CholineCholine | +16.9% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +256.7% |
| Contains more Vitamin B5Vitamin B5 | +176.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +74.8% |
| Contains more WaterWater | +126.3% |
| Contains more ProteinProtein | +1321.1% |
| Contains more FatsFats | +13210% |
| Contains more OtherOther | +194.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.8% |
| Contains more Mono. FatMonounsaturated fat | +18382.5% |
| Contains more Poly. FatPolyunsaturated fat | +998.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 830µg | 2.2µg | 690% |
| Saturated fat | 0.03g | 17.078g | 77% |
| Calcium | 51mg | 756mg | 71% |
| Phosphorus | 46mg | 496mg | 64% |
| Vitamin B12 | 0µg | 1.46µg | 61% |
| Protein | 1.8g | 25.58g | 48% |
| Fats | 0.2g | 26.62g | 41% |
| Vitamin C | 30mg | 0mg | 33% |
| Sodium | 213mg | 876mg | 29% |
| Zinc | 0.36mg | 3.23mg | 26% |
| Selenium | 0.9µg | 14.5µg | 25% |
| Cholesterol | 0mg | 69mg | 23% |
| Monounsaturated fat | 0.04g | 7.393g | 18% |
| Vitamin B2 | 0.09mg | 0.321mg | 18% |
| Calories | 19kcal | 351kcal | 17% |
| Copper | 0.179mg | 0.026mg | 17% |
| Iron | 1.8mg | 0.52mg | 16% |
| Manganese | 0.366mg | 0.01mg | 15% |
| Magnesium | 81mg | 28mg | 13% |
| Vitamin E | 1.89mg | 0.23mg | 11% |
| Vitamin A | 306µg | 236µg | 8% |
| Potassium | 379mg | 138mg | 7% |
| Vitamin B5 | 0.172mg | 0.476mg | 6% |
| Fiber | 1.6g | 0g | 6% |
| Polyunsaturated fat | 0.07g | 0.769g | 5% |
| Vitamin D | 0IU | 20IU | 3% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Vitamin B3 | 0.4mg | 0.156mg | 2% |
| Vitamin B6 | 0.099mg | 0.073mg | 2% |
| Vitamin B1 | 0.04mg | 0.019mg | 2% |
| Folate | 14µg | 10µg | 1% |
| Carbs | 3.74g | 2.14g | 1% |
| Net carbs | 2.14g | 2.14g | N/A |
| Sugar | 1.1g | 0.56g | N/A |
| Choline | 18mg | 15.4mg | 0% |
| Tryptophan | 0.017mg | 0.345mg | 0% |
| Threonine | 0.083mg | 0.982mg | 0% |
| Isoleucine | 0.147mg | 1.091mg | 0% |
| Leucine | 0.13mg | 2.297mg | 0% |
| Lysine | 0.099mg | 2.646mg | 0% |
| Methionine | 0.019mg | 0.686mg | 0% |
| Phenylalanine | 0.11mg | 1.287mg | 0% |
| Valine | 0.11mg | 1.64mg | 0% |
| Histidine | 0.036mg | 1.115mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
34%
78%
Comparison summary
Which food is lower in Sugar?
Provolone is lower in Sugar (difference - 0.54g)
Which food is lower in glycemic index?
Provolone is lower in glycemic index (difference - 5)
Which food is lower in Cholesterol?
Chard raw is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Chard raw contains less Sodium (difference - 663mg)
Which food is lower in Saturated fat?
Chard raw is lower in Saturated fat (difference - 17.048g)
Which food is cheaper?
Chard raw is cheaper (difference - $2.1)
Which food is richer in vitamins?
Chard raw is relatively richer in vitamins
Which food is richer in minerals?
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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.