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Chard raw vs. Pâté — In-Depth Nutrition Comparison

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Important differences between chard raw and pâté

  • Chard raw has more vitamin A and vitamin C; however, pâté has more vitamin B12, selenium, iron, vitamin B2, copper, and zinc.
  • Pâté's daily need coverage for vitamin B12 is 133% more.
  • Chard raw has 15 times more vitamin C than pâté. Chard raw has 30mg of vitamin C, while pâté has 2mg.
  • Chard raw is lower in saturated fat.

The food varieties used in the comparison are Chard, swiss, raw and Pate, liver, not specified, canned.

Infographic

Chard raw vs Pâté 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%
Pâté
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 21% 12% 206% 133% 78% 86% 91% 16% 227%
Contains more MagnesiumMagnesium +523.1%
Contains more PotassiumPotassium +174.6%
Contains less SodiumSodium -69.4%
Contains more ManganeseManganese +205%
Contains more CalciumCalcium +37.3%
Contains more IronIron +205.6%
Contains more CopperCopper +123.5%
Contains more ZincZinc +691.7%
Contains more PhosphorusPhosphorus +334.8%
Contains more SeleniumSelenium +4522.2%

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%
Pâté
6
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 6.7% 330% 0% 0% 7.5% 138% 62% 72% 14% 400% 0% 45% 0%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B6Vitamin B6 +65%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +223.9%
Contains more Vitamin B2Vitamin B2 +566.7%
Contains more Vitamin B3Vitamin B3 +725%
Contains more Vitamin B5Vitamin B5 +597.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +328.6%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Chard raw Pâté DV% diff.
Vitamin K 830µg 692%
Vitamin B12 0µg 3.2µg 133%
Cholesterol 0mg 255mg 85%
Vitamin A 306µg 991µg 76%
Selenium 0.9µg 41.6µg 74%
Iron 1.8mg 5.5mg 46%
Fats 0.2g 28g 43%
Saturated fat 0.03g 9.57g 43%
Vitamin B2 0.09mg 0.6mg 39%
Vitamin C 30mg 2mg 31%
Monounsaturated fat 0.04g 12.36g 31%
Copper 0.179mg 0.4mg 25%
Protein 1.8g 14.2g 25%
Zinc 0.36mg 2.85mg 23%
Phosphorus 46mg 200mg 22%
Vitamin B5 0.172mg 1.2mg 21%
Sodium 213mg 697mg 21%
Polyunsaturated fat 0.07g 3.16g 21%
Vitamin B3 0.4mg 3.3mg 18%
Magnesium 81mg 13mg 16%
Calories 19kcal 319kcal 15%
Vitamin E 1.89mg 13%
Folate 14µg 60µg 12%
Manganese 0.366mg 0.12mg 11%
Potassium 379mg 138mg 7%
Fiber 1.6g 0g 6%
Choline 18mg 3%
Vitamin B6 0.099mg 0.06mg 3%
Calcium 51mg 70mg 2%
Vitamin B1 0.04mg 0.03mg 1%
Carbs 3.74g 1.5g 1%
Net carbs 2.14g 1.5g N/A
Sugar 1.1g N/A
Tryptophan 0.017mg 0.157mg 0%
Threonine 0.083mg 0.568mg 0%
Isoleucine 0.147mg 0.554mg 0%
Leucine 0.13mg 1.05mg 0%
Lysine 0.099mg 0.838mg 0%
Methionine 0.019mg 0.284mg 0%
Phenylalanine 0.11mg 0.582mg 0%
Valine 0.11mg 0.768mg 0%
Histidine 0.036mg 0.298mg 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
Pâté
3
14% 28% 54% 2%
Protein: 14.2 g
Fats: 28 g
Carbs: 1.5 g
Water: 53.9 g
Other: 2.4 g
Contains more CarbsCarbs +149.3%
Contains more WaterWater +71.9%
Contains more ProteinProtein +688.9%
Contains more FatsFats +13900%
Contains more OtherOther +50%

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
Pâté
2
38% 49% 13%
Saturated fat: Sat. Fat 9.57 g
Monounsaturated fat: Mono. Fat 12.36 g
Polyunsaturated fat: Poly. Fat 3.16 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +30800%
Contains more Poly. FatPolyunsaturated fat +4414.3%

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. Pâté - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172930/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.