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  6. Chard raw vs. Ravioli

Chard raw vs. Ravioli — In-Depth Nutrition Comparison

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What are the main differences between chard raw and ravioli?

  • Chard raw has more vitamin K, vitamin A, vitamin C, magnesium, iron, manganese, and vitamin E than ravioli.
  • Chard raw's daily need coverage for vitamin K is 690% higher.

We used Chard, swiss, raw and Ravioli, cheese-filled, canned types in this comparison.

Infographic

Chard raw vs Ravioli 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% 9.9% 20% 28% 47% 9.8% 21% 40% 23% 19%
Contains more MagnesiumMagnesium +440%
Contains more CalciumCalcium +54.5%
Contains more PotassiumPotassium +63.4%
Contains more IronIron +143.2%
Contains more CopperCopper +26.1%
Contains less SodiumSodium -30.4%
Contains more ManganeseManganese +108%
Contains more SeleniumSelenium +288.9%
~equal in Zinc ~0.36mg
~equal in Phosphorus ~50mg

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% 3.3% 17% 0% 19% 18% 20% 16% 24% 3.8% 5.8% 15% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2960%
Contains more Vitamin EVitamin E +122.4%
Contains more Vitamin B2Vitamin B2 +12.5%
Contains more Vitamin KVitamin K +35987%
Contains more CholineCholine +89.5%
Contains more Vitamin B1Vitamin B1 +85%
Contains more Vitamin B3Vitamin B3 +165%
Contains more Vitamin B5Vitamin B5 +58.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +42.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.102mg

All nutrients comparison - raw data values

Nutrient Chard raw Ravioli DV% diff.
Vitamin K 830µg 2.3µg 690%
Vitamin C 30mg 0mg 33%
Vitamin A 306µg 10µg 33%
Magnesium 81mg 15mg 16%
Iron 1.8mg 0.74mg 13%
Manganese 0.366mg 0.176mg 8%
Vitamin E 1.89mg 0.85mg 7%
Selenium 0.9µg 3.5µg 5%
Sodium 213mg 306mg 4%
Vitamin B3 0.4mg 1.06mg 4%
Potassium 379mg 232mg 4%
Copper 0.179mg 0.142mg 4%
Calories 19kcal 77kcal 3%
Saturated fat 0.03g 0.723g 3%
Vitamin B1 0.04mg 0.074mg 3%
Carbs 3.74g 13.64g 3%
Folate 14µg 20µg 2%
Vitamin B5 0.172mg 0.272mg 2%
Calcium 51mg 33mg 2%
Fats 0.2g 1.45g 2%
Choline 18mg 9.5mg 2%
Polyunsaturated fat 0.07g 0.182g 1%
Monounsaturated fat 0.04g 0.418g 1%
Vitamin B12 0µg 0.03µg 1%
Phosphorus 46mg 50mg 1%
Vitamin B2 0.09mg 0.08mg 1%
Protein 1.8g 2.48g 1%
Cholesterol 0mg 3mg 1%
Fiber 1.6g 1.3g 1%
Net carbs 2.14g 12.34g N/A
Sugar 1.1g 3.72g N/A
Zinc 0.36mg 0.36mg 0%
Vitamin B6 0.099mg 0.102mg 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 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
2% 14% 81%
Protein: 2.48 g
Fats: 1.45 g
Carbs: 13.64 g
Water: 80.91 g
Other: 1.52 g
Contains more WaterWater +14.5%
Contains more ProteinProtein +37.8%
Contains more FatsFats +625%
Contains more CarbsCarbs +264.7%
~equal in Other ~1.52g

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
55% 32% 14%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.418 g
Polyunsaturated fat: Poly. Fat 0.182 g
Contains less Sat. FatSaturated fat -95.9%
Contains more Mono. FatMonounsaturated fat +945%
Contains more Poly. FatPolyunsaturated fat +160%

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. Ravioli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173328/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.