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  6. Cream cracker vs. Chard raw

Cream cracker vs. Chard raw — In-Depth Nutrition Comparison

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How are cream cracker and chard raw different?

  • Cream cracker is richer in iron, folate, vitamin B3, vitamin B1, vitamin B12, manganese, and selenium, while chard raw is higher in vitamin K.
  • Chard raw covers your daily need for vitamin K, 677% more than cream cracker.
  • Chard raw is lower in saturated fat.
  • Cream cracker has a higher glycemic index (65) than chard raw (32).

Crackers, cream, GAMESA SABROSAS and Chard, swiss, raw types were used in this article.

Infographic

Cream cracker 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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
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 IronIron +310%
Contains more ZincZinc +83.3%
Contains more PhosphorusPhosphorus +113%
Contains more ManganeseManganese +112.6%
Contains more SeleniumSelenium +955.6%
Contains more MagnesiumMagnesium +224%
Contains more CalciumCalcium +96.2%
Contains more PotassiumPotassium +193.8%
Contains more CopperCopper +61.3%
Contains less SodiumSodium -81.4%

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% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
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 B1Vitamin B1 +645%
Contains more Vitamin B2Vitamin B2 +166.7%
Contains more Vitamin B3Vitamin B3 +1170%
Contains more Vitamin B5Vitamin B5 +168.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +964.3%
Contains more Vitamin EVitamin E +18.9%
Contains more Vitamin B6Vitamin B6 +52.3%
Contains more Vitamin KVitamin K +4536.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cream cracker Chard raw DV% diff.
Vitamin K 17.9µg 830µg 677%
Iron 7.38mg 1.8mg 70%
Sodium 1148mg 213mg 41%
Folate 149µg 14µg 34%
Vitamin A 306µg 34%
Vitamin C 30mg 33%
Fats 20.37g 0.2g 31%
Vitamin B3 5.08mg 0.4mg 29%
Monounsaturated fat 10.625g 0.04g 26%
Saturated fat 5.362g 0.03g 24%
Calories 484kcal 19kcal 23%
Vitamin B1 0.298mg 0.04mg 22%
Starch 51.87g 21%
Carbs 64.55g 3.74g 20%
Vitamin B12 0.46µg 0µg 19%
Manganese 0.778mg 0.366mg 18%
Polyunsaturated fat 2.45g 0.07g 16%
Selenium 9.5µg 0.9µg 16%
Magnesium 25mg 81mg 13%
Vitamin B2 0.24mg 0.09mg 12%
Protein 7.01g 1.8g 10%
Copper 0.111mg 0.179mg 8%
Phosphorus 98mg 46mg 7%
Potassium 129mg 379mg 7%
Vitamin B5 0.462mg 0.172mg 6%
Choline 18mg 3%
Fiber 2.4g 1.6g 3%
Zinc 0.66mg 0.36mg 3%
Calcium 26mg 51mg 3%
Vitamin B6 0.065mg 0.099mg 3%
Vitamin E 1.59mg 1.89mg 2%
Fructose 0.95g 1%
Net carbs 62.15g 2.14g N/A
Sugar 9.37g 1.1g N/A
Trans fat 3.969g 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 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 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 +289.4%
Contains more FatsFats +10085%
Contains more CarbsCarbs +1625.9%
Contains more OtherOther +126.3%
Contains more WaterWater +1982.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 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 +26462.5%
Contains more Poly. FatPolyunsaturated fat +3400%
Contains less Sat. FatSaturated fat -99.4%

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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.