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  6. Chard raw vs. Shortbread

Chard raw vs. Shortbread — In-Depth Nutrition Comparison

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How are chard raw and shortbread different?

  • Chard raw is higher in vitamin K, vitamin A, vitamin C, and magnesium; however, shortbread is richer in vitamin B1, vitamin B3, vitamin B2, folate, and iron.
  • Daily need coverage for vitamin K for chard raw is 683% higher.
  • Chard raw has less saturated fat.
  • Chard raw has a lower glycemic index (32) than shortbread (64).

Chard, swiss, raw and Cookies, shortbread, commercially prepared, plain are the varieties used in this article.

Infographic

Chard raw vs Shortbread 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more MagnesiumMagnesium +478.6%
Contains more CalciumCalcium +292.3%
Contains more PotassiumPotassium +330.7%
Contains more CopperCopper +98.9%
Contains less SodiumSodium -39.7%
Contains more IronIron +65.6%
Contains more ZincZinc +36.1%
Contains more PhosphorusPhosphorus +43.5%
Contains more SeleniumSelenium +588.9%
~equal in Manganese ~0.393mg

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% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +39.4%
Contains more Vitamin KVitamin K +7445.5%
Contains more CholineCholine +1900%
Contains more Vitamin EVitamin E +29.1%
Contains more Vitamin B1Vitamin B1 +782.5%
Contains more Vitamin B2Vitamin B2 +248.9%
Contains more Vitamin B3Vitamin B3 +718.8%
Contains more Vitamin B5Vitamin B5 +86.6%
Contains more FolateFolate +478.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Shortbread DV% diff.
Vitamin K 830µg 11µg 683%
Polyunsaturated fat 0.07g 8.326g 55%
Fats 0.2g 26.22g 40%
Saturated fat 0.03g 8.105g 37%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 0mg 33%
Vitamin B1 0.04mg 0.353mg 26%
Calories 19kcal 514kcal 25%
Carbs 3.74g 63.78g 20%
Vitamin B3 0.4mg 3.275mg 18%
Vitamin B2 0.09mg 0.314mg 17%
Folate 14µg 81µg 17%
Monounsaturated fat 0.04g 6.708g 17%
Starch 40.47g 17%
Magnesium 81mg 14mg 16%
Iron 1.8mg 2.98mg 15%
Copper 0.179mg 0.09mg 10%
Selenium 0.9µg 6.2µg 10%
Potassium 379mg 88mg 9%
Protein 1.8g 5.37g 7%
Sodium 213mg 353mg 6%
Vitamin E 1.89mg 2.44mg 4%
Calcium 51mg 13mg 4%
Phosphorus 46mg 66mg 3%
Vitamin B5 0.172mg 0.321mg 3%
Choline 18mg 0.9mg 3%
Vitamin B6 0.099mg 0.071mg 2%
Manganese 0.366mg 0.393mg 1%
Zinc 0.36mg 0.49mg 1%
Fiber 1.6g 1.3g 1%
Net carbs 2.14g 62.48g N/A
Sugar 1.1g 21.65g N/A
Trans fat 0g 0.714g N/A
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%
Fructose 0.3g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more WaterWater +2473.9%
Contains more OtherOther +55.3%
Contains more ProteinProtein +198.3%
Contains more FatsFats +13010%
Contains more CarbsCarbs +1605.3%

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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +16670%
Contains more Poly. FatPolyunsaturated fat +11794.3%

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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.