Chard raw vs. Smoothie — In-Depth Nutrition Comparison
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The main differences between chard raw and smoothie
- Chard raw is richer in vitamin A, iron, potassium, fiber, and vitamin C, yet smoothie is richer in vitamin B12.
- Daily need coverage for vitamin A for chard raw is 114% higher.
- Smoothie contains less sodium.
- Chard raw has a lower glycemic index than smoothie.
Food types used in this article are Chard, swiss, raw and Beverages, V8 SPLASH Smoothies, Strawberry Banana.
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 more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +24.4% |
| Contains more PotassiumPotassium | +1479.2% |
| Contains more IronIron | +1100% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -86.4% |
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 more Vitamin CVitamin C | +22.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +20.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +104% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 692% | |
| Vitamin A | 306µg | 34% | |
| Iron | 1.8mg | 0.15mg | 21% |
| Copper | 0.179mg | 20% | |
| Magnesium | 81mg | 19% | |
| Manganese | 0.366mg | 16% | |
| Vitamin E | 1.89mg | 13% | |
| Vitamin B12 | 0µg | 0.24µg | 10% |
| Potassium | 379mg | 24mg | 10% |
| Sodium | 213mg | 29mg | 8% |
| Vitamin B2 | 0.09mg | 7% | |
| Phosphorus | 46mg | 7% | |
| Fiber | 1.6g | 0g | 6% |
| Vitamin C | 30mg | 24.5mg | 6% |
| Folate | 14µg | 4% | |
| Zinc | 0.36mg | 3% | |
| Vitamin B3 | 0.4mg | 0.816mg | 3% |
| Choline | 18mg | 3% | |
| Vitamin B5 | 0.172mg | 3% | |
| Vitamin B1 | 0.04mg | 3% | |
| Selenium | 0.9µg | 2% | |
| Vitamin B6 | 0.099mg | 0.082mg | 1% |
| Calories | 19kcal | 37kcal | 1% |
| Protein | 1.8g | 1.22g | 1% |
| Calcium | 51mg | 41mg | 1% |
| Carbs | 3.74g | 8.16g | 1% |
| Fats | 0.2g | 0g | 0% |
| Net carbs | 2.14g | 8.16g | N/A |
| Sugar | 1.1g | 7.35g | N/A |
| Saturated fat | 0.03g | 0g | 0% |
| Monounsaturated fat | 0.04g | 0% | |
| Polyunsaturated fat | 0.07g | 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
| Contains more ProteinProtein | +47.5% |
| Contains more FatsFats | +∞% |
| Contains more OtherOther | +370.6% |
| Contains more CarbsCarbs | +118.2% |
~equal in
Water
~90.28g