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Chard raw vs. Strudel — In-Depth Nutrition Comparison

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A recap on differences between chard raw and strudel

  • Chard raw is higher in vitamin A, yet strudel is higher in vitamin B12, iron, vitamin B6, phosphorus, vitamin B3, vitamin B1, vitamin B2, and calcium.
  • Chard raw covers your daily vitamin A needs 96% more than strudel.
  • The glycemic index of chard raw is lower.

Food varieties used in this article are Chard, swiss, raw and KELLOGG'S, EGGO, Wafflers, Strawberry Strudel.

Infographic

Chard raw vs Strudel 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 9.3% 88% 6.3% 221% 0% 11% 113% 90% 0% 0%
Contains more MagnesiumMagnesium +523.1%
Contains more PotassiumPotassium +433.8%
Contains more CopperCopper +∞%
Contains less SodiumSodium -69.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +474.5%
Contains more IronIron +227.8%
Contains more ZincZinc +11.1%
Contains more PhosphorusPhosphorus +471.7%

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% 132% 0% 0% 98% 104% 99% 0% 122% 200% 0% 56% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +29.1%
Contains more Vitamin B1Vitamin B1 +875%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +1225%
Contains more Vitamin B6Vitamin B6 +435.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +428.6%
~equal in Vitamin D ~0µg

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% 11% 50% 29% 5%
Protein: 5 g
Fats: 11 g
Carbs: 50 g
Water: 29.2 g
Other: 4.8 g
Contains more WaterWater +217.3%
Contains more ProteinProtein +177.8%
Contains more FatsFats +5400%
Contains more CarbsCarbs +1236.9%
Contains more OtherOther +200%

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
27% 28% 46%
Saturated fat: Sat. Fat 2.7 g
Monounsaturated fat: Mono. Fat 2.8 g
Polyunsaturated fat: Poly. Fat 4.6 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +6900%
Contains more Poly. FatPolyunsaturated fat +6471.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard raw Strudel
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard raw Strudel DV% diff.
Vitamin K 830µg 692%
Vitamin B12 0µg 1.6µg 67%
Iron 1.8mg 5.9mg 51%
Vitamin B6 0.099mg 0.53mg 33%
Vitamin C 30mg 33%
Phosphorus 46mg 263mg 31%
Vitamin B3 0.4mg 5.3mg 31%
Polyunsaturated fat 0.07g 4.6g 30%
Vitamin B1 0.04mg 0.39mg 29%
Vitamin B2 0.09mg 0.45mg 28%
Calcium 51mg 293mg 24%
Sodium 213mg 691mg 21%
Copper 0.179mg 20%
Fats 0.2g 11g 17%
Manganese 0.366mg 16%
Magnesium 81mg 13mg 16%
Folate 14µg 74µg 15%
Calories 19kcal 318kcal 15%
Carbs 3.74g 50g 15%
Vitamin E 1.89mg 0mg 13%
Saturated fat 0.03g 2.7g 12%
Vitamin A 306µg 395µg 10%
Potassium 379mg 71mg 9%
Monounsaturated fat 0.04g 2.8g 7%
Protein 1.8g 5g 6%
Cholesterol 0mg 12mg 4%
Choline 18mg 3%
Vitamin B5 0.172mg 3%
Fiber 1.6g 1.2g 2%
Selenium 0.9µg 2%
Net carbs 2.14g 48.8g N/A
Vitamin D 0IU 1IU 0%
Sugar 1.1g 16.8g N/A
Zinc 0.36mg 0.4mg 0%
Trans fat 0g 0.2g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Strudel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
185%
Chard raw
62%
Strudel
Minerals Daily Need Coverage Score
34%
Chard raw
54%
Strudel

Comparison summary

Which food is cheaper?
Strudel
Strudel is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 15.7g)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 478mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 2.67g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 27)
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.

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

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.