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Chard raw vs. Swiss cheese — In-Depth Nutrition Comparison

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What are the differences between chard raw and Swiss cheese?

  • Chard raw is higher in vitamin K, vitamin A, and vitamin C, yet Swiss cheese is higher in vitamin B12, calcium, phosphorus, selenium, and zinc.
  • Chard raw's daily need coverage for vitamin K is 691% more.
  • The amount of saturated fat in chard raw is lower.

We used Chard, swiss, raw and Cheese, swiss types in this article.

Infographic

Chard raw vs Swiss cheese infographic
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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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more MagnesiumMagnesium +145.5%
Contains more PotassiumPotassium +426.4%
Contains more IronIron +1284.6%
Contains more CopperCopper +280.9%
Contains more ManganeseManganese +1307.7%
Contains more CalciumCalcium +1645.1%
Contains more ZincZinc +1113.9%
Contains more PhosphorusPhosphorus +1147.8%
Contains less SodiumSodium -12.2%
Contains more SeleniumSelenium +3233.3%

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +215%
Contains more Vitamin B1Vitamin B1 +263.6%
Contains more Vitamin B3Vitamin B3 +525%
Contains more Vitamin B6Vitamin B6 +39.4%
Contains more Vitamin KVitamin K +59185.7%
Contains more FolateFolate +40%
Contains more CholineCholine +16.1%
Contains more Vitamin B2Vitamin B2 +235.6%
Contains more Vitamin B5Vitamin B5 +105.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~288µg
~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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +159.7%
Contains more WaterWater +146.2%
Contains more ProteinProtein +1397.8%
Contains more FatsFats +15395%
Contains more OtherOther +86.3%

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +20015%
Contains more Poly. FatPolyunsaturated fat +1815.7%

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 Swiss cheese
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chard raw Swiss cheese DV% diff.
Vitamin K 830µg 1.4µg 691%
Vitamin B12 0µg 3.06µg 128%
Calcium 51mg 890mg 84%
Saturated fat 0.03g 18.227g 83%
Phosphorus 46mg 574mg 75%
Selenium 0.9µg 30µg 53%
Protein 1.8g 26.96g 50%
Fats 0.2g 30.99g 47%
Zinc 0.36mg 4.37mg 36%
Vitamin C 30mg 0mg 33%
Cholesterol 0mg 93mg 31%
Iron 1.8mg 0.13mg 21%
Monounsaturated fat 0.04g 8.046g 20%
Calories 19kcal 393kcal 19%
Vitamin B2 0.09mg 0.302mg 16%
Copper 0.179mg 0.047mg 15%
Manganese 0.366mg 0.026mg 15%
Magnesium 81mg 33mg 11%
Potassium 379mg 72mg 9%
Vitamin E 1.89mg 0.6mg 9%
Polyunsaturated fat 0.07g 1.341g 8%
Fiber 1.6g 0g 6%
Vitamin B5 0.172mg 0.353mg 4%
Vitamin B6 0.099mg 0.071mg 2%
Vitamin B3 0.4mg 0.064mg 2%
Vitamin B1 0.04mg 0.011mg 2%
Vitamin A 306µg 288µg 2%
Sodium 213mg 187mg 1%
Folate 14µg 10µg 1%
Carbs 3.74g 1.44g 1%
Net carbs 2.14g 1.44g N/A
Sugar 1.1g 0g N/A
Trans fat 0g 0.987g N/A
Choline 18mg 15.5mg 0%
Tryptophan 0.017mg 0.401mg 0%
Threonine 0.083mg 1.038mg 0%
Isoleucine 0.147mg 1.537mg 0%
Leucine 0.13mg 2.959mg 0%
Lysine 0.099mg 2.585mg 0%
Methionine 0.019mg 0.784mg 0%
Phenylalanine 0.11mg 1.662mg 0%
Valine 0.11mg 2.139mg 0%
Histidine 0.036mg 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Swiss cheese
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
48%
Swiss cheese
Minerals Daily Need Coverage Score
34%
Chard raw
87%
Swiss cheese

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Swiss cheese
Swiss cheese contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 5)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 93mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 18.197g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $3.2)
Which food is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins
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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.