Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Chard raw
  5. Compare
  6. Chard raw vs. White bread

Chard raw vs. White bread — In-Depth Nutrition Comparison

Compare

What are the main differences between chard raw and white bread?

  • Chard raw is richer in vitamin K, vitamin A, vitamin C, and magnesium, while white bread is higher in vitamin B1, selenium, vitamin B3, folate, and iron.
  • Chard raw's daily need coverage for vitamin K is 692% higher.
  • Chard raw is lower in sodium.
  • White bread has a higher glycemic index (73) than chard raw (32).

We used Chard, swiss, raw and Bread, white, commercially prepared (includes soft bread crumbs) types in this comparison.

Infographic

Chard raw vs White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +252.2%
Contains more PotassiumPotassium +200.8%
Contains more CopperCopper +77.2%
Contains less SodiumSodium -56.5%
Contains more CalciumCalcium +182.4%
Contains more IronIron +100.6%
Contains more ZincZinc +105.6%
Contains more PhosphorusPhosphorus +113%
Contains more ManganeseManganese +46.4%
Contains more SeleniumSelenium +2344.4%

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 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +759.1%
Contains more Vitamin B6Vitamin B6 +13.8%
Contains more Vitamin KVitamin K +414900%
Contains more CholineCholine +23.3%
Contains more Vitamin B1Vitamin B1 +1232.5%
Contains more Vitamin B2Vitamin B2 +170%
Contains more Vitamin B3Vitamin B3 +1095%
Contains more Vitamin B5Vitamin B5 +211.6%
Contains more FolateFolate +692.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw White bread DV% diff.
Vitamin K 830µg 0.2µg 692%
Vitamin B1 0.04mg 0.533mg 41%
Selenium 0.9µg 22µg 38%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 0mg 33%
Vitamin B3 0.4mg 4.78mg 27%
Folate 14µg 111µg 24%
Iron 1.8mg 3.61mg 23%
Starch 37.17g 15%
Carbs 3.74g 49.42g 15%
Magnesium 81mg 23mg 14%
Protein 1.8g 8.85g 14%
Vitamin B2 0.09mg 0.243mg 12%
Sodium 213mg 490mg 12%
Calories 19kcal 266kcal 12%
Vitamin E 1.89mg 0.22mg 11%
Polyunsaturated fat 0.07g 1.602g 10%
Copper 0.179mg 0.101mg 9%
Calcium 51mg 144mg 9%
Phosphorus 46mg 98mg 7%
Manganese 0.366mg 0.536mg 7%
Potassium 379mg 126mg 7%
Vitamin B5 0.172mg 0.536mg 7%
Fats 0.2g 3.33g 5%
Fiber 1.6g 2.7g 4%
Fructose 2.43g 3%
Zinc 0.36mg 0.74mg 3%
Saturated fat 0.03g 0.698g 3%
Monounsaturated fat 0.04g 0.599g 1%
Vitamin B6 0.099mg 0.087mg 1%
Choline 18mg 14.6mg 1%
Net carbs 2.14g 46.72g N/A
Sugar 1.1g 5.67g N/A
Trans fat 0g 0.027g N/A
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g 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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more WaterWater +154.4%
Contains more ProteinProtein +391.7%
Contains more FatsFats +1565%
Contains more CarbsCarbs +1221.4%
Contains more OtherOther +23.8%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -95.7%
Contains more Mono. FatMonounsaturated fat +1397.5%
Contains more Poly. FatPolyunsaturated fat +2188.6%

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.