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  6. Cheese vs. Chard raw

Cheese vs. Chard raw — In-Depth Nutrition Comparison

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What are the main differences between cheese and chard raw?

  • Cheese is richer in calcium, phosphorus, selenium, vitamin B12, and zinc, while chard raw is higher in vitamin K, vitamin A, and vitamin C.
  • Chard raw's daily need coverage for vitamin K is 690% higher.
  • Chard raw is lower in cholesterol.
  • Chard raw has a higher glycemic index (32) than cheese (0).

We used Cheese, cheddar and Chard, swiss, raw types in this comparison.

Infographic

Cheese vs Chard raw 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.
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +1292.2%
Contains more ZincZinc +911.1%
Contains more PhosphorusPhosphorus +889.1%
Contains more SeleniumSelenium +3066.7%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +398.7%
Contains more IronIron +1185.7%
Contains more CopperCopper +496.7%
Contains less SodiumSodium -67.4%
Contains more ManganeseManganese +1255.6%

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.
Cheese
Cheese
5
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +375.6%
Contains more Vitamin B5Vitamin B5 +138.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +92.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +166.2%
Contains more Vitamin B1Vitamin B1 +37.9%
Contains more Vitamin B3Vitamin B3 +578%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin KVitamin K +34483.3%
~equal in Vitamin A ~306µg
~equal in Choline ~18mg

All nutrients comparison - raw data values

Nutrient Cheese Chard raw DV% diff.
Vitamin K 2.4µg 830µg 690%
Saturated fat 18.867g 0.03g 86%
Calcium 710mg 51mg 66%
Phosphorus 455mg 46mg 58%
Fats 33.31g 0.2g 51%
Selenium 28.5µg 0.9µg 50%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 1.8g 42%
Vitamin C 0mg 30mg 33%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.36mg 30%
Vitamin B2 0.428mg 0.09mg 26%
Monounsaturated fat 9.246g 0.04g 23%
Iron 0.14mg 1.8mg 21%
Sodium 653mg 213mg 19%
Calories 404kcal 19kcal 19%
Copper 0.03mg 0.179mg 17%
Manganese 0.027mg 0.366mg 15%
Magnesium 27mg 81mg 13%
Potassium 76mg 379mg 9%
Polyunsaturated fat 1.421g 0.07g 9%
Vitamin E 0.71mg 1.89mg 8%
Fiber 0g 1.6g 6%
Vitamin B5 0.41mg 0.172mg 5%
Vitamin D 24IU 0IU 3%
Vitamin A 330µg 306µg 3%
Vitamin D 0.6µg 0µg 3%
Folate 27µg 14µg 3%
Vitamin B6 0.066mg 0.099mg 3%
Vitamin B3 0.059mg 0.4mg 2%
Vitamin B1 0.029mg 0.04mg 1%
Carbs 3.09g 3.74g 0%
Net carbs 3.09g 2.14g N/A
Sugar 0.48g 1.1g N/A
Trans fat 0.917g 0g N/A
Choline 16.5mg 18mg 0%
Tryptophan 0.547mg 0.017mg 0%
Threonine 1.044mg 0.083mg 0%
Isoleucine 1.206mg 0.147mg 0%
Leucine 1.939mg 0.13mg 0%
Lysine 1.025mg 0.099mg 0%
Methionine 0.547mg 0.019mg 0%
Phenylalanine 1.074mg 0.11mg 0%
Valine 1.404mg 0.11mg 0%
Histidine 0.547mg 0.036mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +1170.6%
Contains more FatsFats +16555%
Contains more OtherOther +131.9%
Contains more CarbsCarbs +21%
Contains more WaterWater +150.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +23015%
Contains more Poly. FatPolyunsaturated fat +1930%
Contains less Sat. FatSaturated fat -99.8%

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.