Chard raw vs. Tamale — In-Depth Nutrition Comparison
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The main differences between chard raw and tamale
- Chard raw is richer in vitamin A, vitamin C, magnesium, copper, and vitamin E, yet tamale is richer in vitamin B12, zinc, and selenium.
- Daily need coverage for vitamin A for chard raw is 122% higher.
- Chard raw contains less sodium.
- Chard raw has a lower glycemic index than tamale.
Food types used in this article are Chard, swiss, raw and Tamales (Navajo).
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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 | +268.2% |
| Contains more CalciumCalcium | +75.9% |
| Contains more PotassiumPotassium | +189.3% |
| Contains more IronIron | +47.5% |
| Contains more CopperCopper | +184.1% |
| Contains less SodiumSodium | -50.1% |
| Contains more ManganeseManganese | +110.3% |
| Contains more ZincZinc | +311.1% |
| Contains more PhosphorusPhosphorus | +115.2% |
| Contains more SeleniumSelenium | +566.7% |
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 | +1664.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +12.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +25% |
| Contains more Vitamin B3Vitamin B3 | +297.5% |
| Contains more Vitamin B5Vitamin B5 | +19.2% |
| Contains more Vitamin B6Vitamin B6 | +44.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +36.1% |
| Contains more OtherOther | +15.9% |
| Contains more ProteinProtein | +248.9% |
| Contains more FatsFats | +2960% |
| Contains more CarbsCarbs | +384.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.7% |
| Contains more Mono. FatMonounsaturated fat | +6747.5% |
| Contains more Poly. FatPolyunsaturated fat | +882.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 830µg | 692% | |
| Vitamin A | 306µg | 0µg | 34% |
| Vitamin C | 30mg | 1.7mg | 31% |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Magnesium | 81mg | 22mg | 14% |
| Copper | 0.179mg | 0.063mg | 13% |
| Vitamin E | 1.89mg | 0mg | 13% |
| Saturated fat | 0.03g | 2.396g | 11% |
| Zinc | 0.36mg | 1.48mg | 10% |
| Sodium | 213mg | 427mg | 9% |
| Fats | 0.2g | 6.12g | 9% |
| Protein | 1.8g | 6.28g | 9% |
| Selenium | 0.9µg | 6µg | 9% |
| Manganese | 0.366mg | 0.174mg | 8% |
| Phosphorus | 46mg | 99mg | 8% |
| Potassium | 379mg | 131mg | 7% |
| Vitamin B3 | 0.4mg | 1.59mg | 7% |
| Calories | 19kcal | 153kcal | 7% |
| Monounsaturated fat | 0.04g | 2.739g | 7% |
| Iron | 1.8mg | 1.22mg | 7% |
| Cholesterol | 0mg | 17mg | 6% |
| Fiber | 1.6g | 3.1g | 6% |
| Starch | 12.27g | 5% | |
| Carbs | 3.74g | 18.12g | 5% |
| Polyunsaturated fat | 0.07g | 0.688g | 4% |
| Choline | 18mg | 3% | |
| Vitamin B6 | 0.099mg | 0.143mg | 3% |
| Calcium | 51mg | 29mg | 2% |
| Vitamin B1 | 0.04mg | 0.05mg | 1% |
| Vitamin B5 | 0.172mg | 0.205mg | 1% |
| Vitamin B2 | 0.09mg | 0.08mg | 1% |
| Net carbs | 2.14g | 15.02g | N/A |
| Sugar | 1.1g | 0.99g | N/A |
| Folate | 14µg | 15µg | 0% |
| Tryptophan | 0.017mg | 0.052mg | 0% |
| Threonine | 0.083mg | 0.239mg | 0% |
| Isoleucine | 0.147mg | 0.271mg | 0% |
| Leucine | 0.13mg | 0.568mg | 0% |
| Lysine | 0.099mg | 0.427mg | 0% |
| Methionine | 0.019mg | 0.15mg | 0% |
| Phenylalanine | 0.11mg | 0.275mg | 0% |
| Valine | 0.11mg | 0.318mg | 0% |
| Histidine | 0.036mg | 0.196mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
34%
30%
Comparison summary
Which food is lower in Sugar?
Tamale is lower in Sugar (difference - 0.11g)
Which food is cheaper?
Tamale is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Chard raw is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Chard raw contains less Sodium (difference - 214mg)
Which food is lower in Saturated fat?
Chard raw is lower in Saturated fat (difference - 2.366g)
Which food is lower in glycemic index?
Chard raw is lower in glycemic index (difference - 50)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.