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  6. Chard raw vs. Puff pastry

Chard raw vs. Puff pastry — In-Depth Nutrition Comparison

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How are chard raw and puff pastry different?

  • Chard raw is richer in vitamin K, vitamin A, vitamin C, and magnesium, while puff pastry is higher in selenium, vitamin B1, vitamin B3, vitamin B2, and folate.
  • Chard raw covers your daily need for vitamin K, 678% more than puff pastry.
  • Chard raw is lower in saturated fat.
  • Puff pastry has a higher glycemic index (56) than chard raw (32).

Chard, swiss, raw and Puff pastry, frozen, ready-to-bake, baked types were used in this article.

Infographic

Chard raw vs Puff pastry 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 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +406.3%
Contains more CalciumCalcium +410%
Contains more PotassiumPotassium +511.3%
Contains more CopperCopper +55.7%
Contains less SodiumSodium -15.8%
Contains more IronIron +44.4%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +30.4%
Contains more ManganeseManganese +35.2%
Contains more SeleniumSelenium +2622.2%

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% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +243.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +421.1%
Contains more Vitamin KVitamin K +4992%
Contains more CholineCholine +190.3%
Contains more Vitamin B1Vitamin B1 +707.5%
Contains more Vitamin B2Vitamin B2 +186.7%
Contains more Vitamin B3Vitamin B3 +850%
Contains more FolateFolate +292.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Puff pastry DV% diff.
Vitamin K 830µg 16.3µg 678%
Polyunsaturated fat 0.07g 22.228g 148%
Fats 0.2g 38.5g 59%
Selenium 0.9µg 24.5µg 43%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 0mg 33%
Calories 19kcal 558kcal 27%
Saturated fat 0.03g 5.502g 25%
Vitamin B1 0.04mg 0.323mg 24%
Monounsaturated fat 0.04g 8.828g 22%
Vitamin B3 0.4mg 3.8mg 21%
Magnesium 81mg 16mg 15%
Carbs 3.74g 45.7g 14%
Vitamin B2 0.09mg 0.258mg 13%
Protein 1.8g 7.4g 11%
Iron 1.8mg 2.6mg 10%
Folate 14µg 55µg 10%
Potassium 379mg 62mg 9%
Vitamin E 1.89mg 0.55mg 9%
Copper 0.179mg 0.115mg 7%
Vitamin B6 0.099mg 0.019mg 6%
Manganese 0.366mg 0.495mg 6%
Calcium 51mg 10mg 4%
Vitamin B5 0.172mg 0mg 3%
Zinc 0.36mg 0.54mg 2%
Sodium 213mg 253mg 2%
Phosphorus 46mg 60mg 2%
Choline 18mg 6.2mg 2%
Net carbs 2.14g 44.2g N/A
Sugar 1.1g 0.75g N/A
Fiber 1.6g 1.5g 0%
Tryptophan 0.017mg 0.086mg 0%
Threonine 0.083mg 0.198mg 0%
Isoleucine 0.147mg 0.275mg 0%
Leucine 0.13mg 0.514mg 0%
Lysine 0.099mg 0.144mg 0%
Methionine 0.019mg 0.131mg 0%
Phenylalanine 0.11mg 0.367mg 0%
Valine 0.11mg 0.312mg 0%
Histidine 0.036mg 0.158mg 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% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more WaterWater +1152.2%
Contains more OtherOther +60%
Contains more ProteinProtein +311.1%
Contains more FatsFats +19150%
Contains more CarbsCarbs +1121.9%

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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +21970%
Contains more Poly. FatPolyunsaturated fat +31654.3%

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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.