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  6. Cream cheese vs. Chard raw

Cream cheese vs. Chard raw — In-Depth Nutrition Comparison

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The main differences between cream cheese and chard raw

  • Cream cheese is richer in selenium, yet chard raw is richer in vitamin K, vitamin A, vitamin C, iron, copper, magnesium, and manganese.
  • Daily need coverage for vitamin K for chard raw is 690% higher.
  • Cream cheese has a lower glycemic index than chard raw.

Food types used in this article are Cheese, cream and Chard, swiss, raw.

Infographic

Cream cheese vs Chard raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
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%
Contains more CalciumCalcium +90.2%
Contains more ZincZinc +38.9%
Contains more PhosphorusPhosphorus +132.6%
Contains more SeleniumSelenium +855.6%
Contains more MagnesiumMagnesium +800%
Contains more PotassiumPotassium +187.1%
Contains more IronIron +1536.4%
Contains more CopperCopper +894.4%
Contains less SodiumSodium -32.2%
Contains more ManganeseManganese +3227.3%

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 0% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
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%
Contains more Vitamin B2Vitamin B2 +155.6%
Contains more Vitamin B5Vitamin B5 +200.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +51.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +119.8%
Contains more Vitamin B1Vitamin B1 +73.9%
Contains more Vitamin B3Vitamin B3 +339.6%
Contains more Vitamin B6Vitamin B6 +76.8%
Contains more Vitamin KVitamin K +39423.8%
Contains more FolateFolate +55.6%
~equal in Vitamin A ~306µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cream cheese Chard raw DV% diff.
Vitamin K 2.1µg 830µg 690%
Saturated fat 20.213g 0.03g 92%
Fats 34.44g 0.2g 53%
Cholesterol 101mg 0mg 34%
Vitamin C 0mg 30mg 33%
Monounsaturated fat 8.907g 0.04g 22%
Iron 0.11mg 1.8mg 21%
Copper 0.018mg 0.179mg 18%
Calories 350kcal 19kcal 17%
Magnesium 9mg 81mg 17%
Manganese 0.011mg 0.366mg 15%
Selenium 8.6µg 0.9µg 14%
Vitamin B2 0.23mg 0.09mg 11%
Vitamin B12 0.22µg 0µg 9%
Protein 6.15g 1.8g 9%
Polyunsaturated fat 1.483g 0.07g 9%
Phosphorus 107mg 46mg 9%
Vitamin E 0.86mg 1.89mg 7%
Vitamin B5 0.517mg 0.172mg 7%
Potassium 132mg 379mg 7%
Fiber 0g 1.6g 6%
Calcium 97mg 51mg 5%
Sodium 314mg 213mg 4%
Vitamin B6 0.056mg 0.099mg 3%
Vitamin B3 0.091mg 0.4mg 2%
Choline 27.2mg 18mg 2%
Vitamin B1 0.023mg 0.04mg 1%
Zinc 0.5mg 0.36mg 1%
Folate 9µg 14µg 1%
Carbs 5.52g 3.74g 1%
Net carbs 5.52g 2.14g N/A
Sugar 3.76g 1.1g N/A
Starch 0.35g 0%
Vitamin A 308µg 306µg 0%
Tryptophan 0.069mg 0.017mg 0%
Threonine 0.233mg 0.083mg 0%
Isoleucine 0.324mg 0.147mg 0%
Leucine 0.657mg 0.13mg 0%
Lysine 0.567mg 0.099mg 0%
Methionine 0.191mg 0.019mg 0%
Phenylalanine 0.291mg 0.11mg 0%
Valine 0.395mg 0.11mg 0%
Histidine 0.175mg 0.036mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.02g 0g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +241.7%
Contains more FatsFats +17120%
Contains more CarbsCarbs +47.6%
Contains more WaterWater +76.1%
Contains more OtherOther +26%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +22167.5%
Contains more Poly. FatPolyunsaturated fat +2018.6%
Contains less Sat. FatSaturated fat -99.9%

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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/nutrients
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.