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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 C, Vitamin A RAE, and Magnesium, however, Sweet roll is higher in Selenium, Vitamin B1, Folate, and Vitamin B2.
  • Chard raw covers your daily need of Vitamin K 688% more than Sweet roll.
  • Chard raw has 15 times more Vitamin C than Sweet roll. While Chard raw has 30mg of Vitamin C, Sweet roll has only 2mg.
  • 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.
Chard raw
Chard raw
6
:
4
Sweet roll
Sweet roll
Contains more Iron +12.5%
Contains more Magnesium +376.5%
Contains more Potassium +241.4%
Contains less Sodium -29.9%
Contains more Copper +103.4%
Contains more Manganese +22%
Contains more Calcium +41.2%
Contains more Phosphorus +65.2%
Contains more Zinc +63.9%
Contains more Selenium +1788.9%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Sweet roll
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 60% 13% 33% 10% 40% 17% 30% 40% 93%
Contains more Iron +12.5%
Contains more Magnesium +376.5%
Contains more Potassium +241.4%
Contains less Sodium -29.9%
Contains more Copper +103.4%
Contains more Manganese +22%
Contains more Calcium +41.2%
Contains more Phosphorus +65.2%
Contains more Zinc +63.9%
Contains more Selenium +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.
Chard raw
Chard raw
3
:
8
Sweet roll
Sweet roll
Contains more Vitamin A +2757.9%
Contains more Vitamin C +1400%
Contains more Vitamin K +18763.6%
Contains more Vitamin B1 +710%
Contains more Vitamin B2 +194.4%
Contains more Vitamin B3 +496%
Contains more Vitamin B5 +136%
Contains more Folate +414.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 1.99
Equal in Vitamin B6 - 0.107
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 roll
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 40% 0% 7% 81% 62% 45% 25% 25% 54% 18% 11%
Contains more Vitamin A +2757.9%
Contains more Vitamin C +1400%
Contains more Vitamin K +18763.6%
Contains more Vitamin B1 +710%
Contains more Vitamin B2 +194.4%
Contains more Vitamin B3 +496%
Contains more Vitamin B5 +136%
Contains more Folate +414.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 1.99
Equal in Vitamin B6 - 0.107

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
1
:
4
Sweet roll
Sweet roll
Contains more Water +273.6%
Contains more Protein +244.4%
Contains more Fats +8100%
Contains more Carbs +1261%
Equal in Other - 1.7
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 roll
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 Water +273.6%
Contains more Protein +244.4%
Contains more Fats +8100%
Contains more Carbs +1261%
Equal in Other - 1.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Sweet roll
Sweet roll
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +11892.5%
Contains more Polyunsaturated fat +10575.7%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Sweet roll
20% 31% 49%
Saturated Fat: 3.079 g
Monounsaturated Fat: 4.797 g
Polyunsaturated fat: 7.473 g
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +11892.5%
Contains more Polyunsaturated fat +10575.7%

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 roll
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chard raw Sweet roll Opinion
Net carbs 2.14g 48.5g Sweet roll
Protein 1.8g 6.2g Sweet roll
Fats 0.2g 16.4g Sweet roll
Carbs 3.74g 50.9g Sweet roll
Calories 19kcal 372kcal Sweet roll
Sugar 1.1g 31.73g Chard raw
Fiber 1.6g 2.4g Sweet roll
Calcium 51mg 72mg Sweet roll
Iron 1.8mg 1.6mg Chard raw
Magnesium 81mg 17mg Chard raw
Phosphorus 46mg 76mg Sweet roll
Potassium 379mg 111mg Chard raw
Sodium 213mg 304mg Chard raw
Zinc 0.36mg 0.59mg Sweet roll
Copper 0.179mg 0.088mg Chard raw
Manganese 0.366mg 0.3mg Chard raw
Selenium 0.9µg 17µg Sweet roll
Vitamin A 6116IU 214IU Chard raw
Vitamin A RAE 306µg 62µg Chard raw
Vitamin E 1.89mg 1.99mg Sweet roll
Vitamin C 30mg 2mg Chard raw
Vitamin B1 0.04mg 0.324mg Sweet roll
Vitamin B2 0.09mg 0.265mg Sweet roll
Vitamin B3 0.4mg 2.384mg Sweet roll
Vitamin B5 0.172mg 0.406mg Sweet roll
Vitamin B6 0.099mg 0.107mg Sweet roll
Folate 14µg 72µg Sweet roll
Vitamin B12 0µg 0.14µg Sweet roll
Vitamin K 830µg 4.4µg Chard raw
Tryptophan 0.017mg 0.074mg Sweet roll
Threonine 0.083mg 0.211mg Sweet roll
Isoleucine 0.147mg 0.259mg Sweet roll
Leucine 0.13mg 0.458mg Sweet roll
Lysine 0.099mg 0.243mg Sweet roll
Methionine 0.019mg 0.117mg Sweet roll
Phenylalanine 0.11mg 0.3mg Sweet roll
Valine 0.11mg 0.291mg Sweet roll
Histidine 0.036mg 0.145mg Sweet roll
Cholesterol 0mg 66mg Chard raw
Saturated Fat 0.03g 3.079g Chard raw
Omega-3 - DHA 0g 0.004g Sweet roll
Monounsaturated Fat 0.04g 4.797g Sweet roll
Polyunsaturated fat 0.07g 7.473g Sweet roll

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Sweet roll
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
31%
Sweet roll
Minerals Daily Need Coverage Score
34%
Chard raw
35%
Sweet roll

Comparison summary

Which food is cheaper?
Sweet roll
Sweet roll is cheaper (difference - $0.4)
Which food is richer in vitamins?
Sweet roll
Sweet roll is relatively richer in vitamins
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 30.63g)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 91mg)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 66mg)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 3.049g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 8)
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.

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.