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 chocolate

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

Compare

The main differences between chard raw and white chocolate

  • Chard raw is richer in vitamin K, vitamin A, vitamin C, iron, magnesium, and manganese, yet white chocolate is richer in vitamin B12, phosphorus, and calcium.
  • Daily need coverage for vitamin K for chard raw is 684% higher.
  • Chard raw contains 204 times more vitamin A than white chocolate. Chard raw contains 6116IU of vitamin A, while white chocolate contains 30IU.
  • Chard raw contains less saturated fat.

Food types used in this article are Chard, swiss, raw and Candies, white chocolate.

Infographic

Chard raw vs White chocolate 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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +575%
Contains more PotassiumPotassium +32.5%
Contains more IronIron +650%
Contains more CopperCopper +198.3%
Contains more ManganeseManganese +4475%
Contains more CalciumCalcium +290.2%
Contains more ZincZinc +105.6%
Contains more PhosphorusPhosphorus +282.6%
Contains less SodiumSodium -57.7%
Contains more SeleniumSelenium +400%

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin CVitamin C +5900%
Contains more Vitamin AVitamin A +3300%
Contains more Vitamin EVitamin E +96.9%
Contains more Vitamin B6Vitamin B6 +76.8%
Contains more Vitamin KVitamin K +9020.9%
Contains more FolateFolate +100%
Contains more Vitamin B1Vitamin B1 +57.5%
Contains more Vitamin B2Vitamin B2 +213.3%
Contains more Vitamin B3Vitamin B3 +86.3%
Contains more Vitamin B5Vitamin B5 +253.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +63.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw White chocolate DV% diff.
Vitamin K 830µg 9.1µg 684%
Saturated fat 0.03g 19.412g 88%
Fats 0.2g 32.09g 49%
Vitamin A 306µg 9µg 33%
Vitamin C 30mg 0.5mg 33%
Calories 19kcal 539kcal 26%
Vitamin B12 0µg 0.56µg 23%
Monounsaturated fat 0.04g 9.097g 23%
Iron 1.8mg 0.24mg 20%
Carbs 3.74g 59.24g 19%
Phosphorus 46mg 176mg 19%
Manganese 0.366mg 0.008mg 16%
Magnesium 81mg 12mg 16%
Calcium 51mg 199mg 15%
Vitamin B2 0.09mg 0.282mg 15%
Copper 0.179mg 0.06mg 13%
Vitamin B5 0.172mg 0.608mg 9%
Protein 1.8g 5.87g 8%
Selenium 0.9µg 4.5µg 7%
Cholesterol 0mg 21mg 7%
Vitamin E 1.89mg 0.96mg 6%
Polyunsaturated fat 0.07g 1.013g 6%
Fiber 1.6g 0.2g 6%
Sodium 213mg 90mg 5%
Vitamin B6 0.099mg 0.056mg 3%
Potassium 379mg 286mg 3%
Zinc 0.36mg 0.74mg 3%
Choline 18mg 29.5mg 2%
Vitamin B1 0.04mg 0.063mg 2%
Folate 14µg 7µg 2%
Vitamin B3 0.4mg 0.745mg 2%
Net carbs 2.14g 59.04g N/A
Sugar 1.1g 59g 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%

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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more WaterWater +7027.7%
Contains more ProteinProtein +226.1%
Contains more FatsFats +15945%
Contains more CarbsCarbs +1484%
~equal in Other ~1.5g

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
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +22642.5%
Contains more Poly. FatPolyunsaturated fat +1347.1%

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 chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.