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  6. Chard raw vs. Swiss cheese

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

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

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%

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.