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Crackers vs. Chard raw — In-Depth Nutrition Comparison

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What are the main differences between crackers and chard raw?

  • Crackers are richer in vitamin B1, phosphorus, vitamin B2, iron, and vitamin B3, while chard raw is higher in vitamin K, vitamin A, and vitamin C.
  • Chard raw's daily need coverage for vitamin K is 634% higher.
  • Chard raw has 185 times less saturated fat than crackers. Crackers have 5.562g of saturated fat, while chard raw has 0.03g.
  • Crackers have a higher glycemic index (63) than chard raw (32).

We used Crackers, standard snack-type, regular and Chard, swiss, raw types in this comparison.

Infographic

Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 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 CalciumCalcium +135.3%
Contains more IronIron +123.9%
Contains more ZincZinc +36.1%
Contains more PhosphorusPhosphorus +439.1%
Contains more ManganeseManganese +34.2%
Contains more SeleniumSelenium +644.4%
Contains more MagnesiumMagnesium +350%
Contains more PotassiumPotassium +221.2%
Contains more CopperCopper +72.1%
Contains less SodiumSodium -70.7%

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% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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 +60.3%
Contains more Vitamin B1Vitamin B1 +940%
Contains more Vitamin B2Vitamin B2 +406.7%
Contains more Vitamin B3Vitamin B3 +988%
Contains more Vitamin B5Vitamin B5 +142.4%
Contains more FolateFolate +557.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +57.1%
Contains more Vitamin KVitamin K +1097.7%
Contains more CholineCholine +87.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 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 +268.9%
Contains more FatsFats +13115%
Contains more CarbsCarbs +1539%
Contains more OtherOther +55.6%
Contains more WaterWater +2851%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 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 +16282.5%
Contains more Poly. FatPolyunsaturated fat +18667.1%
Contains less Sat. FatSaturated fat -99.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crackers Chard raw DV% diff.
Vitamin K 69.3µg 830µg 634%
Polyunsaturated fat 13.137g 0.07g 87%
Fats 26.43g 0.2g 40%
Vitamin A 0µg 306µg 34%
Vitamin C 0mg 30mg 33%
Vitamin B1 0.416mg 0.04mg 31%
Phosphorus 248mg 46mg 29%
Vitamin B2 0.456mg 0.09mg 28%
Iron 4.03mg 1.8mg 28%
Calories 510kcal 19kcal 25%
Saturated fat 5.562g 0.03g 25%
Vitamin B3 4.352mg 0.4mg 25%
Sodium 726mg 213mg 22%
Starch 49.69g 20%
Folate 92µg 14µg 20%
Carbs 61.3g 3.74g 19%
Monounsaturated fat 6.553g 0.04g 16%
Magnesium 18mg 81mg 15%
Selenium 6.7µg 0.9µg 11%
Protein 6.64g 1.8g 10%
Copper 0.104mg 0.179mg 8%
Vitamin E 3.03mg 1.89mg 8%
Potassium 118mg 379mg 8%
Calcium 120mg 51mg 7%
Manganese 0.491mg 0.366mg 5%
Vitamin B5 0.417mg 0.172mg 5%
Fiber 2.3g 1.6g 3%
Vitamin B6 0.063mg 0.099mg 3%
Choline 9.6mg 18mg 2%
Zinc 0.49mg 0.36mg 1%
Net carbs 59g 2.14g N/A
Sugar 8.18g 1.1g N/A
Trans fat 1.076g 0g N/A
Tryptophan 0.084mg 0.017mg 0%
Threonine 0.193mg 0.083mg 0%
Isoleucine 0.246mg 0.147mg 0%
Leucine 0.471mg 0.13mg 0%
Lysine 0.103mg 0.099mg 0%
Methionine 0.112mg 0.019mg 0%
Phenylalanine 0.331mg 0.11mg 0%
Valine 0.294mg 0.11mg 0%
Histidine 0.145mg 0.036mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crackers 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
49%
Crackers
185%
Chard raw
Minerals Daily Need Coverage Score
56%
Crackers
34%
Chard raw

Comparison summary

Which food is richer in minerals?
Crackers
Crackers is relatively richer in minerals
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 7.08g)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 513mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 5.532g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 31)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.