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Chard raw vs. Veggie burger — In-Depth Nutrition Comparison

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The main differences between chard raw and veggie burgers

  • Chard raw is richer in vitamin K, vitamin A, and vitamin C, yet veggie burgers are richer in vitamin B1, vitamin B12, selenium, folate, manganese, phosphorus, and vitamin B3.
  • Daily need coverage for vitamin K for chard raw is 688% higher.
  • Chard raw contains 382 times more vitamin A than veggie burgers. Chard raw contains 6116IU of vitamin A, while veggie burgers contain 16IU.
  • Chard raw has a lower glycemic index than veggie burgers.

Food types used in this article are Chard, swiss, raw and Veggie burgers or soyburgers, unprepared.

Infographic

Chard raw vs Veggie burger infographic
Infographic link

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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains more MagnesiumMagnesium +44.6%
Contains more PotassiumPotassium +13.8%
Contains less SodiumSodium -62.6%
Contains more CalciumCalcium +166.7%
Contains more IronIron +33.9%
Contains more CopperCopper +11.7%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +347.8%
Contains more ManganeseManganese +159.8%
Contains more SeleniumSelenium +2411.1%

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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin CVitamin C +566.7%
Contains more Vitamin AVitamin A +30500%
Contains more Vitamin EVitamin E +721.7%
Contains more Vitamin KVitamin K +19661.9%
Contains more Vitamin B1Vitamin B1 +6527.5%
Contains more Vitamin B2Vitamin B2 +171.1%
Contains more Vitamin B3Vitamin B3 +838.3%
Contains more Vitamin B5Vitamin B5 +68%
Contains more Vitamin B6Vitamin B6 +206.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +785.7%
~equal in Vitamin D ~0µg
~equal in Choline ~19.4mg

All nutrients comparison - raw data values

Nutrient Chard raw Veggie burger DV% diff.
Vitamin K 830µg 4.2µg 688%
Vitamin B1 0.04mg 2.651mg 218%
Vitamin B12 0µg 2.01µg 84%
Selenium 0.9µg 22.6µg 39%
Vitamin A 306µg 1µg 34%
Folate 14µg 124µg 28%
Vitamin C 30mg 4.5mg 28%
Protein 1.8g 15.7g 28%
Manganese 0.366mg 0.951mg 25%
Phosphorus 46mg 206mg 23%
Vitamin B3 0.4mg 3.753mg 21%
Vitamin B6 0.099mg 0.303mg 16%
Sodium 213mg 569mg 15%
Polyunsaturated fat 0.07g 2.023g 13%
Fiber 1.6g 4.9g 13%
Vitamin B2 0.09mg 0.244mg 12%
Vitamin E 1.89mg 0.23mg 11%
Calcium 51mg 136mg 9%
Fats 0.2g 6.3g 9%
Calories 19kcal 177kcal 8%
Zinc 0.36mg 1.26mg 8%
Iron 1.8mg 2.41mg 8%
Magnesium 81mg 56mg 6%
Saturated fat 0.03g 1.44g 6%
Monounsaturated fat 0.04g 1.778g 4%
Carbs 3.74g 14.27g 4%
Cholesterol 0mg 5mg 2%
Starch 5.78g 2%
Vitamin B5 0.172mg 0.289mg 2%
Copper 0.179mg 0.2mg 2%
Potassium 379mg 333mg 1%
Net carbs 2.14g 9.37g N/A
Sugar 1.1g 1.07g N/A
Choline 18mg 19.4mg 0%
Tryptophan 0.017mg 0.162mg 0%
Threonine 0.083mg 0.605mg 0%
Isoleucine 0.147mg 0.78mg 0%
Leucine 0.13mg 1.399mg 0%
Lysine 0.099mg 1.004mg 0%
Methionine 0.019mg 0.291mg 0%
Phenylalanine 0.11mg 0.885mg 0%
Valine 0.11mg 0.89mg 0%
Histidine 0.036mg 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g 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
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more WaterWater +51.4%
Contains more ProteinProtein +772.2%
Contains more FatsFats +3050%
Contains more CarbsCarbs +281.6%
Contains more OtherOther +57.5%

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
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +4345%
Contains more Poly. FatPolyunsaturated fat +2790%

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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.