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  6. Chard raw vs. Yolk

Chard raw vs. Yolk — In-Depth Nutrition Comparison

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Important differences between chard raw and yolk

  • Chard raw has more vitamin K and vitamin A; however, yolk has more choline, selenium, vitamin B12, vitamin B5, phosphorus, and vitamin D.
  • Chard raw's daily need coverage for vitamin K is 691% more.
  • Chard raw has 4 times more vitamin A than yolk. Chard raw has 6116IU of vitamin A, while yolk has 1442IU.
  • Chard raw is lower in saturated fat.
  • Chard raw has a higher glycemic index than yolk.

The food varieties used in the comparison are Chard, swiss, raw and Egg, yolk, raw, fresh.

Infographic

Chard raw vs Yolk 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%
Yolk
Yolk
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +1520%
Contains more PotassiumPotassium +247.7%
Contains more CopperCopper +132.5%
Contains more ManganeseManganese +565.5%
Contains more CalciumCalcium +152.9%
Contains more IronIron +51.7%
Contains more ZincZinc +538.9%
Contains more PhosphorusPhosphorus +747.8%
Contains less SodiumSodium -77.5%
Contains more SeleniumSelenium +6122.2%

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%
Yolk
Yolk
10
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +1566.7%
Contains more Vitamin KVitamin K +118471.4%
Contains more Vitamin AVitamin A +24.5%
Contains more Vitamin EVitamin E +36.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +340%
Contains more Vitamin B2Vitamin B2 +486.7%
Contains more Vitamin B5Vitamin B5 +1638.4%
Contains more Vitamin B6Vitamin B6 +253.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +942.9%
Contains more CholineCholine +4456.7%

All nutrients comparison - raw data values

Nutrient Chard raw Yolk DV% diff.
Vitamin K 830µg 0.7µg 691%
Cholesterol 0mg 1085mg 362%
Choline 18mg 820.2mg 146%
Selenium 0.9µg 56µg 100%
Vitamin B12 0µg 1.95µg 81%
Vitamin B5 0.172mg 2.99mg 56%
Phosphorus 46mg 390mg 49%
Saturated fat 0.03g 9.551g 43%
Fats 0.2g 26.54g 41%
Vitamin B2 0.09mg 0.528mg 34%
Vitamin C 30mg 0mg 33%
Folate 14µg 146µg 33%
Monounsaturated fat 0.04g 11.738g 29%
Polyunsaturated fat 0.07g 4.204g 28%
Protein 1.8g 15.86g 28%
Vitamin D 0IU 218IU 27%
Vitamin D 0µg 5.4µg 27%
Vitamin B6 0.099mg 0.35mg 19%
Magnesium 81mg 5mg 18%
Zinc 0.36mg 2.3mg 18%
Calories 19kcal 322kcal 15%
Manganese 0.366mg 0.055mg 14%
Iron 1.8mg 2.73mg 12%
Vitamin B1 0.04mg 0.176mg 11%
Copper 0.179mg 0.077mg 11%
Vitamin A 306µg 381µg 8%
Potassium 379mg 109mg 8%
Calcium 51mg 129mg 8%
Sodium 213mg 48mg 7%
Fiber 1.6g 0g 6%
Vitamin E 1.89mg 2.58mg 5%
Vitamin B3 0.4mg 0.024mg 2%
Carbs 3.74g 3.59g 0%
Net carbs 2.14g 3.59g N/A
Sugar 1.1g 0.56g N/A
Tryptophan 0.017mg 0.177mg 0%
Threonine 0.083mg 0.687mg 0%
Isoleucine 0.147mg 0.866mg 0%
Leucine 0.13mg 1.399mg 0%
Lysine 0.099mg 1.217mg 0%
Methionine 0.019mg 0.378mg 0%
Phenylalanine 0.11mg 0.681mg 0%
Valine 0.11mg 0.949mg 0%
Histidine 0.036mg 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.114g 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
Yolk
Yolk
3
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more WaterWater +77.1%
Contains more ProteinProtein +781.1%
Contains more FatsFats +13170%
~equal in Carbs ~3.59g
~equal in Other ~1.7g

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
Yolk
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +29245%
Contains more Poly. FatPolyunsaturated fat +5905.7%

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.