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  6. Chard raw vs. Sweet roll

Chard raw vs. Sweet roll — In-Depth Nutrition Comparison

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Summary of differences between chard raw and sweet roll

  • Chard raw has more vitamin K, vitamin A, vitamin C, and magnesium; however, sweet roll is higher in selenium, vitamin B1, folate, and vitamin B2.
  • Chard raw covers your daily need for vitamin K, 688% more than sweet roll.
  • Chard raw has 29 times more vitamin A than sweet roll. While chard raw has 6116IU of vitamin A, sweet roll has only 214IU.
  • Chard raw has less saturated fat.

These are the specific foods used in this comparison Chard, swiss, raw and Sweet rolls, cinnamon, commercially prepared with raisins.

Infographic

Chard raw vs Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more MagnesiumMagnesium +376.5%
Contains more PotassiumPotassium +241.4%
Contains more IronIron +12.5%
Contains more CopperCopper +103.4%
Contains less SodiumSodium -29.9%
Contains more ManganeseManganese +22%
Contains more CalciumCalcium +41.2%
Contains more ZincZinc +63.9%
Contains more PhosphorusPhosphorus +65.2%
Contains more SeleniumSelenium +1788.9%

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin AVitamin A +393.5%
Contains more Vitamin KVitamin K +18763.6%
Contains more Vitamin B1Vitamin B1 +710%
Contains more Vitamin B2Vitamin B2 +194.4%
Contains more Vitamin B3Vitamin B3 +496%
Contains more Vitamin B5Vitamin B5 +136%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +414.3%
Contains more CholineCholine +129.4%
~equal in Vitamin E ~1.99mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.107mg

All nutrients comparison - raw data values

Nutrient Chard raw Sweet roll DV% diff.
Vitamin K 830µg 4.4µg 688%
Polyunsaturated fat 0.07g 7.473g 49%
Vitamin C 30mg 2mg 31%
Selenium 0.9µg 17µg 29%
Vitamin A 306µg 62µg 27%
Fats 0.2g 16.4g 25%
Vitamin B1 0.04mg 0.324mg 24%
Cholesterol 0mg 66mg 22%
Calories 19kcal 372kcal 18%
Carbs 3.74g 50.9g 16%
Magnesium 81mg 17mg 15%
Folate 14µg 72µg 15%
Saturated fat 0.03g 3.079g 14%
Vitamin B2 0.09mg 0.265mg 13%
Monounsaturated fat 0.04g 4.797g 12%
Vitamin B3 0.4mg 2.384mg 12%
Copper 0.179mg 0.088mg 10%
Protein 1.8g 6.2g 9%
Potassium 379mg 111mg 8%
Vitamin B12 0µg 0.14µg 6%
Vitamin B5 0.172mg 0.406mg 5%
Sodium 213mg 304mg 4%
Phosphorus 46mg 76mg 4%
Choline 18mg 41.3mg 4%
Manganese 0.366mg 0.3mg 3%
Iron 1.8mg 1.6mg 3%
Fiber 1.6g 2.4g 3%
Calcium 51mg 72mg 2%
Zinc 0.36mg 0.59mg 2%
Vitamin B6 0.099mg 0.107mg 1%
Vitamin E 1.89mg 1.99mg 1%
Net carbs 2.14g 48.5g N/A
Sugar 1.1g 31.73g N/A
Tryptophan 0.017mg 0.074mg 0%
Threonine 0.083mg 0.211mg 0%
Isoleucine 0.147mg 0.259mg 0%
Leucine 0.13mg 0.458mg 0%
Lysine 0.099mg 0.243mg 0%
Methionine 0.019mg 0.117mg 0%
Phenylalanine 0.11mg 0.3mg 0%
Valine 0.11mg 0.291mg 0%
Histidine 0.036mg 0.145mg 0%
Omega-3 - DHA 0g 0.004g N/A

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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more WaterWater +273.6%
Contains more ProteinProtein +244.4%
Contains more FatsFats +8100%
Contains more CarbsCarbs +1261%
~equal in Other ~1.7g

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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +11892.5%
Contains more Poly. FatPolyunsaturated fat +10575.7%

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 roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.