Chard raw vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison
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A recap on differences between Chard raw and Saltine cracker (includes oyster, soda, soup)
- Chard raw is higher in Vitamin K, Vitamin A RAE, and Vitamin C, yet Saltine cracker (includes oyster, soda, soup) is higher in Vitamin B1, Iron, Vitamin B3, Vitamin B2, Folate, and Selenium.
- Chard raw covers your daily Vitamin K needs 671% more than Saltine cracker (includes oyster, soda, soup).
- The amount of Sodium in Chard raw is lower.
Food varieties used in this article are Chard, swiss, raw and Crackers, saltines (includes oyster, soda, soup).
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.
Contains
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Calcium
+168.4%
Contains
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Magnesium
+252.2%
Contains
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Potassium
+149.3%
Contains
less
Sodium
-77.4%
Contains
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Copper
+28.8%
Contains
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Iron
+209.4%
Contains
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Phosphorus
+121.7%
Contains
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Zinc
+91.7%
Contains
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Manganese
+87.4%
Contains
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Selenium
+1044.4%
Contains
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Calcium
+168.4%
Contains
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Magnesium
+252.2%
Contains
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Potassium
+149.3%
Contains
less
Sodium
-77.4%
Contains
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Copper
+28.8%
Contains
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Iron
+209.4%
Contains
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Phosphorus
+121.7%
Contains
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Zinc
+91.7%
Contains
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Manganese
+87.4%
Contains
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Selenium
+1044.4%
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
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Vitamin A
+305700%
Contains
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Vitamin E
+64.3%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B6
+15.1%
Contains
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Vitamin K
+3167.7%
Contains
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Vitamin B1
+1655%
Contains
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Vitamin B2
+441.1%
Contains
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Vitamin B3
+1510.5%
Contains
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Vitamin B5
+211.6%
Contains
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Folate
+857.1%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin A
+305700%
Contains
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Vitamin E
+64.3%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B6
+15.1%
Contains
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Vitamin K
+3167.7%
Contains
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Vitamin B1
+1655%
Contains
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Vitamin B2
+441.1%
Contains
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Vitamin B3
+1510.5%
Contains
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Vitamin B5
+211.6%
Contains
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Folate
+857.1%
Contains
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+1734.9%
Contains
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Protein
+425.6%
Contains
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Fats
+4220%
Contains
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Carbs
+1879.9%
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Other
+75%
Protein:
1.8 g
Fats:
0.2 g
Carbs:
3.74 g
Water:
92.66 g
Other:
1.6 g
Protein:
9.46 g
Fats:
8.64 g
Carbs:
74.05 g
Water:
5.05 g
Other:
2.8 g
Contains
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Water
+1734.9%
Contains
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Protein
+425.6%
Contains
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Fats
+4220%
Contains
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Carbs
+1879.9%
Contains
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Other
+75%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-98.2%
Contains
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Monounsaturated Fat
+4865%
Contains
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Polyunsaturated fat
+6807.1%
Saturated Fat:
0.03 g
Monounsaturated Fat:
0.04 g
Polyunsaturated fat:
0.07 g
Saturated Fat:
1.653 g
Monounsaturated Fat:
1.986 g
Polyunsaturated fat:
4.835 g
Contains
less
Saturated Fat
-98.2%
Contains
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Monounsaturated Fat
+4865%
Contains
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Polyunsaturated fat
+6807.1%
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 Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 2.14g | 71.25g |
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| Protein | 1.8g | 9.46g |
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| Fats | 0.2g | 8.64g |
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| Carbs | 3.74g | 74.05g |
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| Calories | 19kcal | 418kcal |
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| Starch | 67.83g |
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| Fructose | 0.19g |
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| Sugar | 1.1g | 1.29g |
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| Fiber | 1.6g | 2.8g |
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| Calcium | 51mg | 19mg |
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| Iron | 1.8mg | 5.57mg |
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| Magnesium | 81mg | 23mg |
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| Phosphorus | 46mg | 102mg |
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| Potassium | 379mg | 152mg |
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| Sodium | 213mg | 941mg |
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| Zinc | 0.36mg | 0.69mg |
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| Copper | 0.179mg | 0.139mg |
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| Manganese | 0.366mg | 0.686mg |
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| Selenium | 0.9µg | 10.3µg |
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| Vitamin A | 6116IU | 2IU |
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| Vitamin A RAE | 306µg | 1µg |
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| Vitamin E | 1.89mg | 1.15mg |
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| Vitamin C | 30mg | 0mg |
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| Vitamin B1 | 0.04mg | 0.702mg |
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| Vitamin B2 | 0.09mg | 0.487mg |
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| Vitamin B3 | 0.4mg | 6.442mg |
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| Vitamin B5 | 0.172mg | 0.536mg |
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| Vitamin B6 | 0.099mg | 0.086mg |
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| Folate | 14µg | 134µg |
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| Vitamin B12 | 0µg | 0.09µg |
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| Vitamin K | 830µg | 25.4µg |
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| Tryptophan | 0.017mg | 0.116mg |
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| Threonine | 0.083mg | 0.268mg |
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| Isoleucine | 0.147mg | 0.333mg |
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| Leucine | 0.13mg | 0.652mg |
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| Lysine | 0.099mg | 0.172mg |
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| Methionine | 0.019mg | 0.147mg |
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| Phenylalanine | 0.11mg | 0.45mg |
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| Valine | 0.11mg | 0.399mg |
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| Histidine | 0.036mg | 0.197mg |
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| Trans Fat | 0g | 0.167g |
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| Saturated Fat | 0.03g | 1.653g |
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| Monounsaturated Fat | 0.04g | 1.986g |
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| Polyunsaturated fat | 0.07g | 4.835g |
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| Omega-6 - Eicosadienoic acid | 0.003g |
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| Omega-6 - Linoleic acid | 4.25g |
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| Omega-6 - Gamma-linoleic acid | 0.018g |
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| Omega-3 - ALA | 0.535g |
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| Omega-3 - Eicosatrienoic acid | 0.001g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
222%
55%
Minerals Daily Need Coverage Score
34%
62%
Comparison summary
Which food is lower in Sugar?
Chard raw is lower in Sugar (difference - 0.19g)
Which food contains less Sodium?
Chard raw contains less Sodium (difference - 728mg)
Which food is lower in Saturated Fat?
Chard raw is lower in Saturated Fat (difference - 1.623g)
Which food is lower in glycemic index?
Chard raw is lower in glycemic index (difference - 42)
Which food is cheaper?
Chard raw is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.