Chard raw vs. Yogurt — In-Depth Nutrition Comparison
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Summary of differences between chard raw and yogurt
- Chard raw has more vitamin K, vitamin A, vitamin C, iron, copper, magnesium, and manganese; however, yogurt is higher in vitamin B12, selenium, and vitamin B2.
- Chard raw covers your daily need for vitamin K, 692% more than yogurt.
- The glycemic index of chard raw is higher.
These are the specific foods used in this comparison Chard, swiss, raw and Yogurt, Greek, plain, nonfat.
Infographic
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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 | +636.4% |
| Contains more PotassiumPotassium | +168.8% |
| Contains more IronIron | +2471.4% |
| Contains more CopperCopper | +952.9% |
| Contains more ManganeseManganese | +3966.7% |
| Contains more CalciumCalcium | +115.7% |
| Contains more ZincZinc | +44.4% |
| Contains more PhosphorusPhosphorus | +193.5% |
| Contains less SodiumSodium | -83.1% |
| Contains more SeleniumSelenium | +977.8% |
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 | +30500% |
| Contains more Vitamin EVitamin E | +18800% |
| Contains more Vitamin B1Vitamin B1 | +73.9% |
| Contains more Vitamin B3Vitamin B3 | +92.3% |
| Contains more Vitamin B6Vitamin B6 | +57.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +100% |
| Contains more CholineCholine | +19.2% |
| Contains more Vitamin B2Vitamin B2 | +208.9% |
| Contains more Vitamin B5Vitamin B5 | +92.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 0µg | 692% |
| Vitamin A | 306µg | 1µg | 34% |
| Vitamin C | 30mg | 0mg | 33% |
| Vitamin B12 | 0µg | 0.75µg | 31% |
| Iron | 1.8mg | 0.07mg | 22% |
| Copper | 0.179mg | 0.017mg | 18% |
| Protein | 1.8g | 10.19g | 17% |
| Magnesium | 81mg | 11mg | 17% |
| Selenium | 0.9µg | 9.7µg | 16% |
| Manganese | 0.366mg | 0.009mg | 16% |
| Vitamin B2 | 0.09mg | 0.278mg | 14% |
| Vitamin E | 1.89mg | 0.01mg | 13% |
| Phosphorus | 46mg | 135mg | 13% |
| Sodium | 213mg | 36mg | 8% |
| Potassium | 379mg | 141mg | 7% |
| Fiber | 1.6g | 0g | 6% |
| Calcium | 51mg | 110mg | 6% |
| Vitamin B5 | 0.172mg | 0.331mg | 3% |
| Vitamin B6 | 0.099mg | 0.063mg | 3% |
| Folate | 14µg | 7µg | 2% |
| Calories | 19kcal | 59kcal | 2% |
| Cholesterol | 0mg | 5mg | 2% |
| Vitamin B1 | 0.04mg | 0.023mg | 1% |
| Zinc | 0.36mg | 0.52mg | 1% |
| Vitamin B3 | 0.4mg | 0.208mg | 1% |
| Choline | 18mg | 15.1mg | 1% |
| Fats | 0.2g | 0.39g | 0% |
| Carbs | 3.74g | 3.6g | 0% |
| Net carbs | 2.14g | 3.6g | N/A |
| Sugar | 1.1g | 3.24g | N/A |
| Trans fat | 0g | 0.006g | N/A |
| Saturated fat | 0.03g | 0.117g | 0% |
| Monounsaturated fat | 0.04g | 0.053g | 0% |
| Polyunsaturated fat | 0.07g | 0.012g | 0% |
| 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 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +122.2% |
| Contains more ProteinProtein | +466.1% |
| Contains more FatsFats | +95% |
~equal in
Carbs
~3.6g
~equal in
Water
~85.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -74.4% |
| Contains more Poly. FatPolyunsaturated fat | +483.3% |
| Contains more Mono. FatMonounsaturated fat | +32.5% |