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Chinese cuisine vs. Chard raw — In-Depth Nutrition Comparison

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Significant differences between chinese cuisine and chard raw

  • Chinese cuisine has more vitamin B12, selenium, and zinc; however, chard raw is richer in vitamin K, vitamin A, vitamin C, magnesium, copper, manganese, and iron.
  • Chard raw covers your daily vitamin K needs 649% more than chinese cuisine.
  • Chinese cuisine has a higher glycemic index. The glycemic index of chinese cuisine is 60, while the glycemic index of chard raw is 32.

Specific food types used in this comparison are Restaurant, Chinese, beef and vegetables and Chard, swiss, raw.

Infographic

Chinese cuisine 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 11% 6.6% 18% 42% 16% 41% 33% 53% 19% 37%
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 ZincZinc +316.7%
Contains more PhosphorusPhosphorus +65.2%
Contains more SeleniumSelenium +644.4%
Contains more MagnesiumMagnesium +440%
Contains more CalciumCalcium +131.8%
Contains more PotassiumPotassium +85.8%
Contains more IronIron +62.2%
Contains more CopperCopper +265.3%
Contains less SodiumSodium -47.9%
Contains more ManganeseManganese +149%

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 39% 21% 16% 1.5% 8.3% 13% 25% 27% 37% 60% 128% 34% 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 DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +230%
Contains more Vitamin B5Vitamin B5 +157.6%
Contains more Vitamin B6Vitamin B6 +62.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +221.4%
Contains more CholineCholine +91.7%
Contains more Vitamin CVitamin C +158.6%
Contains more Vitamin AVitamin A +385.7%
Contains more Vitamin EVitamin E +130.5%
Contains more Vitamin B1Vitamin B1 +21.2%
Contains more Vitamin B2Vitamin B2 +63.6%
Contains more Vitamin KVitamin K +1517.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 5% 7% 79%
Protein: 7.08 g
Fats: 5.3 g
Carbs: 7.29 g
Water: 78.82 g
Other: 1.51 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 +293.3%
Contains more FatsFats +2550%
Contains more CarbsCarbs +94.9%
Contains more WaterWater +17.6%
~equal in Other ~1.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 28% 49%
Saturated fat: Sat. Fat 0.978 g
Monounsaturated fat: Mono. Fat 1.217 g
Polyunsaturated fat: Poly. Fat 2.13 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 +2942.5%
Contains more Poly. FatPolyunsaturated fat +2942.9%
Contains less Sat. FatSaturated fat -96.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chinese cuisine Chard raw DV% diff.
Vitamin K 51.3µg 830µg 649%
Vitamin A 63µg 306µg 27%
Vitamin B12 0.48µg 0µg 20%
Vitamin C 11.6mg 30mg 20%
Magnesium 15mg 81mg 16%
Polyunsaturated fat 2.13g 0.07g 14%
Copper 0.049mg 0.179mg 14%
Selenium 6.7µg 0.9µg 11%
Protein 7.08g 1.8g 11%
Zinc 1.5mg 0.36mg 10%
Manganese 0.147mg 0.366mg 10%
Sodium 409mg 213mg 9%
Iron 1.11mg 1.8mg 9%
Fats 5.3g 0.2g 8%
Folate 45µg 14µg 8%
Vitamin E 0.82mg 1.89mg 7%
Vitamin B3 1.32mg 0.4mg 6%
Vitamin B6 0.161mg 0.099mg 5%
Potassium 204mg 379mg 5%
Cholesterol 14mg 0mg 5%
Vitamin B5 0.443mg 0.172mg 5%
Saturated fat 0.978g 0.03g 4%
Calories 105kcal 19kcal 4%
Phosphorus 76mg 46mg 4%
Calcium 22mg 51mg 3%
Vitamin B2 0.055mg 0.09mg 3%
Monounsaturated fat 1.217g 0.04g 3%
Choline 34.5mg 18mg 3%
Vitamin D 0.1µg 0µg 1%
Carbs 7.29g 3.74g 1%
Vitamin B1 0.033mg 0.04mg 1%
Fructose 0.55g 1%
Starch 1.82g 1%
Net carbs 5.79g 2.14g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.41g 1.1g N/A
Fiber 1.5g 1.6g 0%
Trans fat 0.058g 0g N/A
Tryptophan 0.083mg 0.017mg 0%
Threonine 0.313mg 0.083mg 0%
Isoleucine 0.314mg 0.147mg 0%
Leucine 0.525mg 0.13mg 0%
Lysine 0.552mg 0.099mg 0%
Methionine 0.158mg 0.019mg 0%
Phenylalanine 0.317mg 0.11mg 0%
Valine 0.327mg 0.11mg 0%
Histidine 0.207mg 0.036mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.264g N/A
Omega-3 - DPA 0.005g 0g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.803g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cuisine Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
33%
Chinese cuisine
185%
Chard raw
Minerals Daily Need Coverage Score
28%
Chinese cuisine
34%
Chard raw

Comparison summary

Which food is cheaper?
Chinese cuisine
Chinese cuisine is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 14mg)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 1.31g)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 196mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.948g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 28)
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. Chinese cuisine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168072/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.