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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, 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 612 times more vitamin A than sweet and sour. While chard raw has 6116IU of vitamin A, sweet, and sour has only 10IU.
  • The amount of sodium in chard raw is lower.
  • The glycemic index of 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.
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 5.7% 3% 8.7% 7.9% 26% 2.5% 3% 48% 99% 2.2%
Contains more MagnesiumMagnesium +912.5%
Contains more CalciumCalcium +410%
Contains more PotassiumPotassium +282.8%
Contains more IronIron +757.1%
Contains more CopperCopper +126.6%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +557.1%
Contains less SodiumSodium -42.6%
Contains more SeleniumSelenium +125%
Contains more ManganeseManganese +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.
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 29% 0.33% 0.2% 0% 12% 4.4% 3.5% 5.6% 12% 0% 0.5% 6% 1.3%
Contains more Vitamin CVitamin C +244.8%
Contains more Vitamin AVitamin A +30500%
Contains more Vitamin EVitamin E +18800%
Contains more Vitamin B2Vitamin B2 +373.7%
Contains more Vitamin B3Vitamin B3 +113.9%
Contains more Vitamin B5Vitamin B5 +84.9%
Contains more Vitamin B6Vitamin B6 +86.8%
Contains more Vitamin KVitamin K +414900%
Contains more FolateFolate +75%
Contains more CholineCholine +650%
Contains more Vitamin B1Vitamin B1 +20%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Sweet and sour DV% diff.
Vitamin K 830µg 0.2µg 692%
Vitamin A 306µg 1µg 34%
Vitamin C 30mg 8.7mg 24%
Iron 1.8mg 0.21mg 20%
Manganese 0.366mg 0.761mg 17%
Magnesium 81mg 8mg 17%
Vitamin E 1.89mg 0.01mg 13%
Carbs 3.74g 38.22g 11%
Copper 0.179mg 0.079mg 11%
Potassium 379mg 99mg 8%
Calories 19kcal 150kcal 7%
Sodium 213mg 371mg 7%
Phosphorus 46mg 7mg 6%
Fiber 1.6g 0.1g 6%
Vitamin B2 0.09mg 0.019mg 5%
Calcium 51mg 10mg 4%
Vitamin B6 0.099mg 0.053mg 4%
Choline 18mg 2.4mg 3%
Protein 1.8g 0.27g 3%
Zinc 0.36mg 0.09mg 2%
Vitamin B5 0.172mg 0.093mg 2%
Folate 14µg 8µg 2%
Vitamin B1 0.04mg 0.048mg 1%
Vitamin B3 0.4mg 0.187mg 1%
Selenium 0.9µg 0.4µg 1%
Fats 0.2g 0.02g 0%
Net carbs 2.14g 38.12g N/A
Sugar 1.1g 18.75g N/A
Saturated fat 0.03g 0g 0%
Monounsaturated fat 0.04g 0g 0%
Polyunsaturated fat 0.07g 0g 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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 g
Contains more ProteinProtein +566.7%
Contains more FatsFats +900%
Contains more WaterWater +53.7%
Contains more OtherOther +31.1%
Contains more CarbsCarbs +921.9%

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.