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  6. Chard raw vs. Tomato sauce

Chard raw vs. Tomato sauce — In-Depth Nutrition Comparison

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The main differences between chard raw and tomato sauce

  • Chard raw is richer than tomato sauce in vitamin K, vitamin A, vitamin C, magnesium, manganese, iron, and copper.
  • Daily need coverage for vitamin K for chard raw is 689% higher.
  • Chard raw contains 19 times more sodium than tomato sauce. Chard raw contains 213mg of sodium, while tomato sauce contains 11mg.

Food types used in this article are Chard, swiss, raw and Tomato sauce, canned, no salt added.

Infographic

Chard raw vs Tomato sauce 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +440%
Contains more CalciumCalcium +264.3%
Contains more PotassiumPotassium +27.6%
Contains more IronIron +87.5%
Contains more CopperCopper +55.7%
Contains more ZincZinc +63.6%
Contains more PhosphorusPhosphorus +70.4%
Contains more ManganeseManganese +223.9%
Contains more SeleniumSelenium +50%
Contains less SodiumSodium -94.8%

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin CVitamin C +328.6%
Contains more Vitamin AVitamin A +1290.9%
Contains more Vitamin EVitamin E +31.3%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +38.5%
Contains more Vitamin KVitamin K +29542.9%
Contains more FolateFolate +55.6%
Contains more CholineCholine +81.8%
Contains more Vitamin B3Vitamin B3 +147.8%
Contains more Vitamin B5Vitamin B5 +79.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.098mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Tomato sauce DV% diff.
Vitamin K 830µg 2.8µg 689%
Vitamin A 306µg 22µg 32%
Vitamin C 30mg 7mg 26%
Magnesium 81mg 15mg 16%
Manganese 0.366mg 0.113mg 11%
Iron 1.8mg 0.96mg 11%
Sodium 213mg 11mg 9%
Copper 0.179mg 0.115mg 7%
Calcium 51mg 14mg 4%
Vitamin B3 0.4mg 0.991mg 4%
Vitamin B5 0.172mg 0.309mg 3%
Phosphorus 46mg 27mg 3%
Vitamin E 1.89mg 1.44mg 3%
Potassium 379mg 297mg 2%
Vitamin B2 0.09mg 0.065mg 2%
Fructose 1.67g 2%
Folate 14µg 9µg 1%
Protein 1.8g 1.2g 1%
Choline 18mg 9.9mg 1%
Vitamin B1 0.04mg 0.024mg 1%
Selenium 0.9µg 0.6µg 1%
Carbs 3.74g 5.31g 1%
Zinc 0.36mg 0.22mg 1%
Calories 19kcal 24kcal 0%
Fats 0.2g 0.3g 0%
Net carbs 2.14g 3.81g N/A
Sugar 1.1g 3.56g N/A
Fiber 1.6g 1.5g 0%
Vitamin B6 0.099mg 0.098mg 0%
Saturated fat 0.03g 0.041g 0%
Monounsaturated fat 0.04g 0.044g 0%
Polyunsaturated fat 0.07g 0.121g 0%
Tryptophan 0.017mg 0.009mg 0%
Threonine 0.083mg 0.037mg 0%
Isoleucine 0.147mg 0.025mg 0%
Leucine 0.13mg 0.034mg 0%
Lysine 0.099mg 0.037mg 0%
Methionine 0.019mg 0.008mg 0%
Phenylalanine 0.11mg 0.036mg 0%
Valine 0.11mg 0.025mg 0%
Histidine 0.036mg 0.02mg 0%

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
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +50%
Contains more FatsFats +50%
Contains more CarbsCarbs +42%
Contains more OtherOther +19.4%
~equal in Water ~91.28g

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
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains less Sat. FatSaturated fat -26.8%
Contains more Poly. FatPolyunsaturated fat +72.9%
~equal in Monounsaturated fat ~0.044g

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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.