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  6. Chard raw vs. Soft serve

Chard raw vs. Soft serve — In-Depth Nutrition Comparison

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Summary of differences between chard raw and soft serve

  • Chard raw has more vitamin K, vitamin A, vitamin C, iron, copper, magnesium, and manganese; however, soft serve is higher in vitamin B12.
  • Chard raw covers your daily need for vitamin K, 691% more than soft serve.
  • Chard raw has 73 times more manganese than soft serve. While chard raw has 0.366mg of manganese, soft serve has only 0.005mg.
  • Chard raw has less saturated fat.
  • The glycemic index of soft serve is higher.

These are the specific foods used in this comparison Chard, swiss, raw and Ice cream, soft serve, chocolate.

Infographic

Chard raw vs Soft serve 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 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
Contains more MagnesiumMagnesium +575%
Contains more PotassiumPotassium +114.1%
Contains more IronIron +757.1%
Contains more CopperCopper +496.7%
Contains more ManganeseManganese +7220%
Contains more CalciumCalcium +156.9%
Contains more ZincZinc +44.4%
Contains more PhosphorusPhosphorus +152.2%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +233.3%

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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Contains more Vitamin CVitamin C +3650%
Contains more Vitamin AVitamin A +88.9%
Contains more Vitamin EVitamin E +209.8%
Contains more Vitamin B3Vitamin B3 +321.1%
Contains more Vitamin B6Vitamin B6 +106.3%
Contains more Vitamin KVitamin K +92122.2%
Contains more FolateFolate +55.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +22.5%
Contains more Vitamin B2Vitamin B2 +102.2%
Contains more Vitamin B5Vitamin B5 +194.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +44.4%

All nutrients comparison - raw data values

Nutrient Chard raw Soft serve DV% diff.
Vitamin K 830µg 0.9µg 691%
Saturated fat 0.03g 7.46g 34%
Vitamin C 30mg 0.8mg 32%
Cholesterol 0mg 91mg 30%
Vitamin B12 0µg 0.5µg 21%
Iron 1.8mg 0.21mg 20%
Fats 0.2g 13g 20%
Copper 0.179mg 0.03mg 17%
Manganese 0.366mg 0.005mg 16%
Vitamin A 306µg 162µg 16%
Magnesium 81mg 12mg 16%
Phosphorus 46mg 116mg 10%
Calories 19kcal 222kcal 10%
Monounsaturated fat 0.04g 3.49g 9%
Vitamin E 1.89mg 0.61mg 9%
Calcium 51mg 131mg 8%
Vitamin B2 0.09mg 0.182mg 7%
Sodium 213mg 61mg 7%
Vitamin B5 0.172mg 0.506mg 7%
Potassium 379mg 177mg 6%
Carbs 3.74g 22.2g 6%
Protein 1.8g 4.1g 5%
Vitamin B6 0.099mg 0.048mg 4%
Selenium 0.9µg 3µg 4%
Vitamin D 0µg 0.7µg 4%
Fiber 1.6g 0.7g 4%
Vitamin D 0IU 29IU 4%
Polyunsaturated fat 0.07g 0.46g 3%
Vitamin B3 0.4mg 0.095mg 2%
Choline 18mg 26mg 1%
Vitamin B1 0.04mg 0.049mg 1%
Folate 14µg 9µg 1%
Zinc 0.36mg 0.52mg 1%
Caffeine 0mg 2mg 1%
Net carbs 2.14g 21.5g N/A
Sugar 1.1g 21.16g N/A
Tryptophan 0.017mg 0.048mg 0%
Threonine 0.083mg 0.169mg 0%
Isoleucine 0.147mg 0.215mg 0%
Leucine 0.13mg 0.353mg 0%
Lysine 0.099mg 0.296mg 0%
Methionine 0.019mg 0.091mg 0%
Phenylalanine 0.11mg 0.176mg 0%
Valine 0.11mg 0.241mg 0%
Histidine 0.036mg 0.099mg 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
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Contains more WaterWater +54.9%
Contains more OtherOther +77.8%
Contains more ProteinProtein +127.8%
Contains more FatsFats +6400%
Contains more CarbsCarbs +493.6%

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
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +8625%
Contains more Poly. FatPolyunsaturated fat +557.1%

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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.