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Chard raw vs. Waffle — In-Depth Nutrition Comparison

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The main differences between chard raw and waffle

  • Chard raw is richer in vitamin A, vitamin C, and magnesium, yet waffle is richer in selenium, phosphorus, calcium, vitamin B2, and vitamin B1.
  • Daily need coverage for vitamin A for chard raw is 118% higher.
  • Chard raw contains 75 times more vitamin C than waffle. Chard raw contains 30mg of vitamin C, while waffle contains 0.4mg.
  • Chard raw contains less saturated fat.
  • Chard raw has a lower glycemic index than waffle.

Food types used in this article are Chard, swiss, raw and Waffles, plain, prepared from recipe.

Infographic

Chard raw vs Waffle 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%
Waffle
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +326.3%
Contains more PotassiumPotassium +138.4%
Contains more CopperCopper +188.7%
Contains less SodiumSodium -58.3%
Contains more ManganeseManganese +38.1%
Contains more CalciumCalcium +400%
Contains more IronIron +28.3%
Contains more ZincZinc +88.9%
Contains more PhosphorusPhosphorus +313%
Contains more SeleniumSelenium +5033.3%

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%
Waffle
6
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin CVitamin C +7400%
Contains more Vitamin AVitamin A +370.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +76.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +557.5%
Contains more Vitamin B2Vitamin B2 +285.6%
Contains more Vitamin B3Vitamin B3 +418.3%
Contains more Vitamin B5Vitamin B5 +182%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +228.6%
~equal in Vitamin D ~µg

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
Waffle
4
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more WaterWater +120.6%
Contains more ProteinProtein +338.9%
Contains more FatsFats +6950%
Contains more CarbsCarbs +779.7%
Contains more OtherOther +93.8%

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
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +8702.5%
Contains more Poly. FatPolyunsaturated fat +9592.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard raw Waffle
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard raw Waffle DV% diff.
Vitamin K 830µg 692%
Selenium 0.9µg 46.2µg 82%
Polyunsaturated fat 0.07g 6.785g 45%
Vitamin C 30mg 0.4mg 33%
Vitamin A 306µg 65µg 27%
Cholesterol 0mg 69mg 23%
Phosphorus 46mg 190mg 21%
Fats 0.2g 14.1g 21%
Vitamin B2 0.09mg 0.347mg 20%
Calcium 51mg 255mg 20%
Vitamin B1 0.04mg 0.263mg 19%
Magnesium 81mg 19mg 15%
Calories 19kcal 291kcal 14%
Copper 0.179mg 0.062mg 13%
Sodium 213mg 511mg 13%
Saturated fat 0.03g 2.866g 13%
Vitamin E 1.89mg 13%
Protein 1.8g 7.9g 12%
Carbs 3.74g 32.9g 10%
Vitamin B12 0µg 0.25µg 10%
Vitamin B3 0.4mg 2.073mg 10%
Monounsaturated fat 0.04g 3.521g 9%
Folate 14µg 46µg 8%
Potassium 379mg 159mg 6%
Vitamin B5 0.172mg 0.485mg 6%
Iron 1.8mg 2.31mg 6%
Fiber 1.6g 6%
Manganese 0.366mg 0.265mg 4%
Vitamin B6 0.099mg 0.056mg 3%
Zinc 0.36mg 0.68mg 3%
Choline 18mg 3%
Net carbs 2.14g 32.9g N/A
Sugar 1.1g N/A
Tryptophan 0.017mg 0.099mg 0%
Threonine 0.083mg 0.289mg 0%
Isoleucine 0.147mg 0.362mg 0%
Leucine 0.13mg 0.63mg 0%
Lysine 0.099mg 0.384mg 0%
Methionine 0.019mg 0.179mg 0%
Phenylalanine 0.11mg 0.395mg 0%
Valine 0.11mg 0.409mg 0%
Histidine 0.036mg 0.187mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Waffle
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Chard raw
24%
Waffle
Minerals Daily Need Coverage Score
34%
Chard raw
66%
Waffle

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 1.1g)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 298mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 2.836g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 44)
Which food is richer in minerals?
?
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?
?
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.

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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.