Chard raw vs. Flour — In-Depth Nutrition Comparison
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How are chard raw and flour different?
- Chard raw is richer in vitamin K, vitamin A, vitamin C, and magnesium, while flour is higher in vitamin B1, selenium, folate, iron, vitamin B3, and vitamin B2.
- Chard raw covers your daily need for vitamin K, 691% more than flour.
- Flour has a higher glycemic index (72) than chard raw (32).
Chard, swiss, raw and Wheat flour, white, all-purpose, enriched, bleached types were 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 | +268.2% |
| Contains more CalciumCalcium | +240% |
| Contains more PotassiumPotassium | +254.2% |
| Contains more CopperCopper | +24.3% |
| Contains more IronIron | +157.8% |
| Contains more ZincZinc | +94.4% |
| Contains more PhosphorusPhosphorus | +134.8% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +86.3% |
| Contains more SeleniumSelenium | +3666.7% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3050% |
| Contains more Vitamin B6Vitamin B6 | +125% |
| Contains more Vitamin KVitamin K | +276566.7% |
| Contains more CholineCholine | +73.1% |
| Contains more Vitamin B1Vitamin B1 | +1862.5% |
| Contains more Vitamin B2Vitamin B2 | +448.9% |
| Contains more Vitamin B3Vitamin B3 | +1376% |
| Contains more Vitamin B5Vitamin B5 | +154.7% |
| Contains more FolateFolate | +1207.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 0.3µg | 691% |
| Vitamin B1 | 0.04mg | 0.785mg | 62% |
| Selenium | 0.9µg | 33.9µg | 60% |
| Folate | 14µg | 183µg | 42% |
| Iron | 1.8mg | 4.64mg | 36% |
| Vitamin A | 306µg | 0µg | 34% |
| Vitamin B3 | 0.4mg | 5.904mg | 34% |
| Vitamin C | 30mg | 0mg | 33% |
| Vitamin B2 | 0.09mg | 0.494mg | 31% |
| Carbs | 3.74g | 76.31g | 24% |
| Protein | 1.8g | 10.33g | 17% |
| Calories | 19kcal | 364kcal | 17% |
| Magnesium | 81mg | 22mg | 14% |
| Manganese | 0.366mg | 0.682mg | 14% |
| Vitamin E | 1.89mg | 0.06mg | 12% |
| Phosphorus | 46mg | 108mg | 9% |
| Sodium | 213mg | 2mg | 9% |
| Potassium | 379mg | 107mg | 8% |
| Vitamin B5 | 0.172mg | 0.438mg | 5% |
| Copper | 0.179mg | 0.144mg | 4% |
| Fiber | 1.6g | 2.7g | 4% |
| Calcium | 51mg | 15mg | 4% |
| Vitamin B6 | 0.099mg | 0.044mg | 4% |
| Zinc | 0.36mg | 0.7mg | 3% |
| Polyunsaturated fat | 0.07g | 0.413g | 2% |
| Saturated fat | 0.03g | 0.155g | 1% |
| Fats | 0.2g | 0.98g | 1% |
| Choline | 18mg | 10.4mg | 1% |
| Net carbs | 2.14g | 73.61g | N/A |
| Sugar | 1.1g | 0.27g | N/A |
| Monounsaturated fat | 0.04g | 0.087g | 0% |
| Tryptophan | 0.017mg | 0.127mg | 0% |
| Threonine | 0.083mg | 0.281mg | 0% |
| Isoleucine | 0.147mg | 0.357mg | 0% |
| Leucine | 0.13mg | 0.71mg | 0% |
| Lysine | 0.099mg | 0.228mg | 0% |
| Methionine | 0.019mg | 0.183mg | 0% |
| Phenylalanine | 0.11mg | 0.52mg | 0% |
| Valine | 0.11mg | 0.415mg | 0% |
| Histidine | 0.036mg | 0.23mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +677.3% |
| Contains more OtherOther | +247.8% |
| Contains more ProteinProtein | +473.9% |
| Contains more FatsFats | +390% |
| Contains more CarbsCarbs | +1940.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -80.6% |
| Contains more Mono. FatMonounsaturated fat | +117.5% |
| Contains more Poly. FatPolyunsaturated fat | +490% |