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  6. Chicken sandwich vs. Chard raw

Chicken sandwich vs. Chard raw — In-Depth Nutrition Comparison

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How are chicken sandwich and chard raw different?

  • Chicken sandwich is higher in vitamin B3, selenium, vitamin B6, vitamin B5, phosphorus, and vitamin B2; however, chard raw is richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for vitamin K for chard raw is 685% higher.
  • Chicken sandwich contains 22 times more selenium than chard raw. While chicken sandwich contains 19.9µg of selenium, chard raw contains only 0.9µg.
  • Chard raw has less sodium.
  • Chard raw has a lower glycemic index (32) than chicken sandwich (74).

Fast foods, chicken fillet sandwich, plain with pickles and Chard, swiss, raw are the varieties used in this article.

Infographic

Chicken sandwich 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 17% 22% 66% 22% 17% 79% 98% 29% 109%
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 +13.7%
Contains more ZincZinc +69.4%
Contains more PhosphorusPhosphorus +302.2%
Contains more SeleniumSelenium +2111.1%
Contains more MagnesiumMagnesium +237.5%
Contains more PotassiumPotassium +54.7%
Contains more CopperCopper +167.2%
Contains less SodiumSodium -71.7%
Contains more ManganeseManganese +67.1%
~equal in Iron ~1.8mg

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 2.7% 1% 48% 1.5% 58% 69% 145% 72% 88% 16% 21% 35% 19%
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 EVitamin E +27.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +475%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B3Vitamin B3 +1830%
Contains more Vitamin B5Vitamin B5 +597.7%
Contains more Vitamin B6Vitamin B6 +286.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +235.7%
Contains more CholineCholine +96.1%
Contains more Vitamin CVitamin C +3650%
Contains more Vitamin AVitamin A +10100%
Contains more Vitamin KVitamin K +9664.7%

All nutrients comparison - raw data values

Nutrient Chicken sandwich Chard raw DV% diff.
Vitamin K 8.5µg 830µg 685%
Vitamin B3 7.72mg 0.4mg 46%
Selenium 19.9µg 0.9µg 35%
Vitamin A 3µg 306µg 34%
Vitamin C 0.8mg 30mg 32%
Protein 16.28g 1.8g 29%
Sodium 753mg 213mg 23%
Vitamin B6 0.383mg 0.099mg 22%
Vitamin B5 1.2mg 0.172mg 21%
Polyunsaturated fat 3.177g 0.07g 21%
Phosphorus 185mg 46mg 20%
Fats 11.19g 0.2g 17%
Vitamin B2 0.3mg 0.09mg 16%
Vitamin B1 0.23mg 0.04mg 16%
Magnesium 24mg 81mg 14%
Calories 250kcal 19kcal 12%
Copper 0.067mg 0.179mg 12%
Cholesterol 35mg 0mg 12%
Monounsaturated fat 4.481g 0.04g 11%
Saturated fat 2.123g 0.03g 10%
Folate 47µg 14µg 8%
Starch 16.5g 7%
Manganese 0.219mg 0.366mg 6%
Carbs 20.89g 3.74g 6%
Vitamin B12 0.13µg 0µg 5%
Potassium 245mg 379mg 4%
Vitamin E 2.41mg 1.89mg 3%
Choline 35.3mg 18mg 3%
Zinc 0.61mg 0.36mg 2%
Calcium 58mg 51mg 1%
Vitamin D 5IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Fructose 0.97g 1%
Fiber 1.4g 1.6g 1%
Net carbs 19.49g 2.14g N/A
Iron 1.77mg 1.8mg 0%
Sugar 3.64g 1.1g N/A
Trans fat 0.03g 0g N/A
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 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.003g 0g N/A
Omega-3 - ALA 0.197g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 2.884g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 11% 21% 49% 3%
Protein: 16.28 g
Fats: 11.19 g
Carbs: 20.89 g
Water: 48.94 g
Other: 2.7 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 +804.4%
Contains more FatsFats +5495%
Contains more CarbsCarbs +458.6%
Contains more OtherOther +68.8%
Contains more WaterWater +89.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 46% 32%
Saturated fat: Sat. Fat 2.123 g
Monounsaturated fat: Mono. Fat 4.481 g
Polyunsaturated fat: Poly. Fat 3.177 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 +11102.5%
Contains more Poly. FatPolyunsaturated fat +4438.6%
Contains less Sat. FatSaturated fat -98.6%

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. Chicken sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170295/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.