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  6. Chard vs. Gratin

Chard vs. Gratin — In-Depth Nutrition Comparison

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Differences between Chard and Gratin

  • Chard has more Vitamin A RAE, Iron, Magnesium, Vitamin C, and Manganese, while Gratin has more Phosphorus, and Vitamin B6.
  • Chard's daily need coverage for Vitamin A RAE is 27% higher.
  • Gratin contains 4 times less Magnesium than Chard. Chard contains 86mg of Magnesium, while Gratin contains 20mg.
  • The amount of Sodium in Chard is lower.

The food types used in this comparison are Chard, swiss, cooked, boiled, drained, without salt and Potatoes, au gratin, home-prepared from recipe using butter.

Infographic

Chard vs Gratin 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.
Chard
Chard
6
:
4
Gratin
Gratin
Contains more Iron +253.1%
Contains more Magnesium +330%
Contains more Potassium +38.6%
Contains less Sodium -58.7%
Contains more Manganese +107.5%
Contains more Calcium +105.2%
Contains more Phosphorus +242.4%
Contains more Zinc +109.1%
Contains more Selenium +200%
Equal in Copper - 0.16
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Gratin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 24% 15% 49% 35% 57% 19% 54% 22% 15%
Contains more Iron +253.1%
Contains more Magnesium +330%
Contains more Potassium +38.6%
Contains less Sodium -58.7%
Contains more Manganese +107.5%
Contains more Calcium +105.2%
Contains more Phosphorus +242.4%
Contains more Zinc +109.1%
Contains more Selenium +200%
Equal in Copper - 0.16

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.
Chard
Chard
4
:
6
Gratin
Gratin
Contains more Vitamin A +2219.7%
Contains more Vitamin C +81.8%
Contains more Vitamin B1 +88.2%
Contains more Vitamin B2 +34.9%
Contains more Vitamin B3 +175.8%
Contains more Vitamin B5 +137.4%
Contains more Vitamin B6 +104.7%
Contains more Folate +22.2%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Gratin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0%
Contains more Vitamin A +2219.7%
Contains more Vitamin C +81.8%
Contains more Vitamin B1 +88.2%
Contains more Vitamin B2 +34.9%
Contains more Vitamin B3 +175.8%
Contains more Vitamin B5 +137.4%
Contains more Vitamin B6 +104.7%
Contains more Folate +22.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
1
:
4
Gratin
Gratin
Contains more Water +25.2%
Contains more Protein +169.1%
Contains more Fats +9387.5%
Contains more Carbs +172.9%
Contains more Other +65.1%
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Gratin
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Contains more Water +25.2%
Contains more Protein +169.1%
Contains more Fats +9387.5%
Contains more Carbs +172.9%
Contains more Other +65.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
1
:
2
Gratin
Gratin
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +13331.3%
Contains more Polyunsaturated fat +885.7%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Gratin
66% 30% 4%
Saturated Fat: 4.733 g
Monounsaturated Fat: 2.149 g
Polyunsaturated fat: 0.276 g
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +13331.3%
Contains more Polyunsaturated fat +885.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard Gratin
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard Gratin Opinion
Net carbs 2.03g 9.47g Gratin
Protein 1.88g 5.06g Gratin
Fats 0.08g 7.59g Gratin
Carbs 4.13g 11.27g Gratin
Calories 20kcal 132kcal Gratin
Sugar 1.1g Gratin
Fiber 2.1g 1.8g Chard
Calcium 58mg 119mg Gratin
Iron 2.26mg 0.64mg Chard
Magnesium 86mg 20mg Chard
Phosphorus 33mg 113mg Gratin
Potassium 549mg 396mg Chard
Sodium 179mg 433mg Chard
Zinc 0.33mg 0.69mg Gratin
Copper 0.163mg 0.16mg Chard
Manganese 0.334mg 0.161mg Chard
Selenium 0.9µg 2.7µg Gratin
Vitamin A 6124IU 264IU Chard
Vitamin A RAE 306µg 64µg Chard
Vitamin E 1.89mg Chard
Vitamin C 18mg 9.9mg Chard
Vitamin B1 0.034mg 0.064mg Gratin
Vitamin B2 0.086mg 0.116mg Gratin
Vitamin B3 0.36mg 0.993mg Gratin
Vitamin B5 0.163mg 0.387mg Gratin
Vitamin B6 0.085mg 0.174mg Gratin
Folate 9µg 11µg Gratin
Vitamin K 327.3µg Chard
Tryptophan 0.018mg 0.07mg Gratin
Threonine 0.086mg 0.192mg Gratin
Isoleucine 0.154mg 0.284mg Gratin
Leucine 0.135mg 0.443mg Gratin
Lysine 0.103mg 0.381mg Gratin
Methionine 0.02mg 0.117mg Gratin
Phenylalanine 0.114mg 0.254mg Gratin
Valine 0.114mg 0.325mg Gratin
Histidine 0.038mg 0.151mg Gratin
Cholesterol 0mg 23mg Chard
Saturated Fat 0.012g 4.733g Chard
Monounsaturated Fat 0.016g 2.149g Gratin
Polyunsaturated fat 0.028g 0.276g Gratin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Gratin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
113%
Chard
15%
Gratin
Minerals Daily Need Coverage Score
36%
Chard
32%
Gratin

Comparison summary

Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 1.1g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Chard
Chard contains less Sodium (difference - 254mg)
Which food is lower in Cholesterol?
Chard
Chard is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 4.721g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/nutrients
  2. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.