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  6. Chard raw vs. Sweet and sour

Chard raw vs. Sweet and sour — In-Depth Nutrition Comparison

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What are the differences between Chard raw and Sweet and sour?

  • Chard raw is higher in Vitamin K, Vitamin A RAE, Vitamin C, Iron, Magnesium, Vitamin E , Copper, and Potassium, yet Sweet and sour is higher in Manganese.
  • Chard raw's daily need coverage for Vitamin K is 692% more.
  • Chard raw has 306 times more Vitamin A RAE than Sweet and sour. While Chard raw has 306µg of Vitamin A RAE, Sweet and sour has only 1µg.
  • The amount of Sodium in Chard raw is lower.

We used Chard, swiss, raw and Sauce, sweet and sour, ready-to-serve types in this article.

Infographic

Chard raw vs Sweet and sour 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.
Chard raw
Chard raw
9
:
1
Sweet and sour
Sweet and sour
Contains more Calcium +410%
Contains more Iron +757.1%
Contains more Magnesium +912.5%
Contains more Phosphorus +557.1%
Contains more Potassium +282.8%
Contains less Sodium -42.6%
Contains more Zinc +300%
Contains more Copper +126.6%
Contains more Selenium +125%
Contains more Manganese +107.9%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Sweet and sour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 8% 6% 3% 9% 49% 3% 27% 100% 3%
Contains more Calcium +410%
Contains more Iron +757.1%
Contains more Magnesium +912.5%
Contains more Phosphorus +557.1%
Contains more Potassium +282.8%
Contains less Sodium -42.6%
Contains more Zinc +300%
Contains more Copper +126.6%
Contains more Selenium +125%
Contains more Manganese +107.9%

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.
Chard raw
Chard raw
9
:
1
Sweet and sour
Sweet and sour
Contains more Vitamin A +61060%
Contains more Vitamin E +18800%
Contains more Vitamin C +244.8%
Contains more Vitamin B2 +373.7%
Contains more Vitamin B3 +113.9%
Contains more Vitamin B5 +84.9%
Contains more Vitamin B6 +86.8%
Contains more Folate +75%
Contains more Vitamin K +414900%
Contains more Vitamin B1 +20%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Sweet and sour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 29% 12% 5% 4% 6% 13% 6% 0% 1%
Contains more Vitamin A +61060%
Contains more Vitamin E +18800%
Contains more Vitamin C +244.8%
Contains more Vitamin B2 +373.7%
Contains more Vitamin B3 +113.9%
Contains more Vitamin B5 +84.9%
Contains more Vitamin B6 +86.8%
Contains more Folate +75%
Contains more Vitamin K +414900%
Contains more Vitamin B1 +20%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
4
:
1
Sweet and sour
Sweet and sour
Contains more Protein +566.7%
Contains more Fats +900%
Contains more Water +53.7%
Contains more Other +31.1%
Contains more Carbs +921.9%
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Sweet and sour
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 g
Contains more Protein +566.7%
Contains more Fats +900%
Contains more Water +53.7%
Contains more Other +31.1%
Contains more Carbs +921.9%

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 Sweet and sour
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chard raw Sweet and sour Opinion
Net carbs 2.14g 38.12g Sweet and sour
Protein 1.8g 0.27g Chard raw
Fats 0.2g 0.02g Chard raw
Carbs 3.74g 38.22g Sweet and sour
Calories 19kcal 150kcal Sweet and sour
Sugar 1.1g 18.75g Chard raw
Fiber 1.6g 0.1g Chard raw
Calcium 51mg 10mg Chard raw
Iron 1.8mg 0.21mg Chard raw
Magnesium 81mg 8mg Chard raw
Phosphorus 46mg 7mg Chard raw
Potassium 379mg 99mg Chard raw
Sodium 213mg 371mg Chard raw
Zinc 0.36mg 0.09mg Chard raw
Copper 0.179mg 0.079mg Chard raw
Manganese 0.366mg 0.761mg Sweet and sour
Selenium 0.9µg 0.4µg Chard raw
Vitamin A 6116IU 10IU Chard raw
Vitamin A RAE 306µg 1µg Chard raw
Vitamin E 1.89mg 0.01mg Chard raw
Vitamin C 30mg 8.7mg Chard raw
Vitamin B1 0.04mg 0.048mg Sweet and sour
Vitamin B2 0.09mg 0.019mg Chard raw
Vitamin B3 0.4mg 0.187mg Chard raw
Vitamin B5 0.172mg 0.093mg Chard raw
Vitamin B6 0.099mg 0.053mg Chard raw
Folate 14µg 8µg Chard raw
Vitamin K 830µg 0.2µg Chard raw
Tryptophan 0.017mg Chard raw
Threonine 0.083mg Chard raw
Isoleucine 0.147mg Chard raw
Leucine 0.13mg Chard raw
Lysine 0.099mg Chard raw
Methionine 0.019mg Chard raw
Phenylalanine 0.11mg Chard raw
Valine 0.11mg Chard raw
Histidine 0.036mg Chard raw
Saturated Fat 0.03g 0g Sweet and sour
Monounsaturated Fat 0.04g 0g Chard raw
Polyunsaturated fat 0.07g 0g Chard raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Sweet and sour
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
222%
Chard raw
6%
Sweet and sour
Minerals Daily Need Coverage Score
34%
Chard raw
21%
Sweet and sour

Comparison summary

Which food is lower in Saturated Fat?
Sweet and sour
Sweet and sour is lower in Saturated Fat (difference - 0.03g)
Which food is cheaper?
Sweet and sour
Sweet and sour is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 17.65g)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 158mg)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sweet and sour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174066/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.