Chard raw vs. Taco — In-Depth Nutrition Comparison
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How are chard raw and taco different?
- Chard raw is higher in vitamin K, vitamin A, vitamin C, magnesium, and copper; however, taco is richer in vitamin B12, phosphorus, selenium, and zinc.
- Daily need coverage for vitamin K for chard raw is 679% higher.
- Chard raw contains 75 times more vitamin C than taco. While chard raw contains 30mg of vitamin C, taco contains only 0.4mg.
- Chard raw has less saturated fat.
Chard, swiss, raw and Fast foods, taco with beef, cheese, and lettuce, hard shell are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +153.1% |
| Contains more PotassiumPotassium | +81.3% |
| Contains more IronIron | +51.3% |
| Contains more CopperCopper | +132.5% |
| Contains less SodiumSodium | -46.3% |
| Contains more ManganeseManganese | +47% |
| Contains more CalciumCalcium | +74.5% |
| Contains more ZincZinc | +386.1% |
| Contains more PhosphorusPhosphorus | +287% |
| Contains more SeleniumSelenium | +922.2% |
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.
| Contains more Vitamin CVitamin C | +7400% |
| Contains more Vitamin AVitamin A | +1430% |
| Contains more Vitamin EVitamin E | +215% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +5324.8% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +25% |
| Contains more Vitamin B3Vitamin B3 | +312.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +35.7% |
| Contains more CholineCholine | +77.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 15.3µg | 679% |
| Vitamin B12 | 0µg | 0.93µg | 39% |
| Vitamin C | 30mg | 0.4mg | 33% |
| Vitamin A | 306µg | 20µg | 32% |
| Polyunsaturated fat | 0.07g | 3.042g | 20% |
| Saturated fat | 0.03g | 4.384g | 20% |
| Phosphorus | 46mg | 178mg | 19% |
| Fats | 0.2g | 12.7g | 19% |
| Selenium | 0.9µg | 9.2µg | 15% |
| Protein | 1.8g | 8.86g | 14% |
| Zinc | 0.36mg | 1.75mg | 13% |
| Magnesium | 81mg | 32mg | 12% |
| Monounsaturated fat | 0.04g | 4.411g | 11% |
| Copper | 0.179mg | 0.077mg | 11% |
| Calories | 19kcal | 226kcal | 10% |
| Vitamin E | 1.89mg | 0.6mg | 9% |
| Fiber | 1.6g | 3.9g | 9% |
| Cholesterol | 0mg | 28mg | 9% |
| Sodium | 213mg | 397mg | 8% |
| Iron | 1.8mg | 1.19mg | 8% |
| Vitamin B3 | 0.4mg | 1.65mg | 8% |
| Starch | 14.78g | 6% | |
| Potassium | 379mg | 209mg | 5% |
| Manganese | 0.366mg | 0.249mg | 5% |
| Carbs | 3.74g | 19.85g | 5% |
| Calcium | 51mg | 89mg | 4% |
| Choline | 18mg | 32mg | 3% |
| Vitamin B5 | 0.172mg | 3% | |
| Vitamin B2 | 0.09mg | 0.06mg | 2% |
| Vitamin B6 | 0.099mg | 0.09mg | 1% |
| Vitamin B1 | 0.04mg | 0.05mg | 1% |
| Folate | 14µg | 19µg | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin D | 0IU | 4IU | 1% |
| Net carbs | 2.14g | 15.95g | N/A |
| Sugar | 1.1g | 0.9g | N/A |
| Trans fat | 0g | 0.467g | N/A |
| 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% | |
| Fructose | 0.3g | 0% | |
| Omega-3 - EPA | 0g | 0.005g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-3 - DPA | 0g | 0.006g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.002g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.011g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 2.708g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +62.5% |
| Contains more ProteinProtein | +392.2% |
| Contains more FatsFats | +6250% |
| Contains more CarbsCarbs | +430.7% |
~equal in
Other
~1.57g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.3% |
| Contains more Mono. FatMonounsaturated fat | +10927.5% |
| Contains more Poly. FatPolyunsaturated fat | +4245.7% |