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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
185%
Minerals Daily Need Coverage Score
56%
34%
Comparison summary
Which food is richer in minerals?
Crackers is relatively richer in minerals
Which food is lower in Sugar?
Chard raw is lower in Sugar (difference - 7.08g)
Which food contains less Sodium?
Chard raw contains less Sodium (difference - 513mg)
Which food is lower in Saturated fat?
Chard raw is lower in Saturated fat (difference - 5.532g)
Which food is lower in glycemic index?
Chard raw is lower in glycemic index (difference - 31)
Which food is cheaper?
Chard raw is cheaper (difference - $2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.