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  6. Dough vs. Chard raw

Dough vs. Chard raw — In-Depth Nutrition Comparison

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What are the main differences between dough and chard raw?

  • Dough is richer in vitamin B1, selenium, vitamin B3, folate, iron, and vitamin B2, while chard raw is higher in vitamin K, vitamin A, and vitamin C.
  • Chard raw's daily need coverage for vitamin K is 691% higher.
  • Chard raw has 32 times less selenium than dough. Dough has 28.6µg of selenium, while chard raw has 0.9µg.
  • Chard raw is lower in sodium.
  • Dough has a higher glycemic index (70) than chard raw (32).

We used Bread, french or vienna (includes sourdough) and Chard, swiss, raw types in this comparison.

Infographic

Dough 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.
Dough
Dough
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 16% 10% 147% 51% 28% 45% 79% 75% 156%
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 +117.2%
Contains more ZincZinc +188.9%
Contains more PhosphorusPhosphorus +128.3%
Contains more ManganeseManganese +57.7%
Contains more SeleniumSelenium +3077.8%
Contains more MagnesiumMagnesium +153.1%
Contains more PotassiumPotassium +223.9%
Contains more CopperCopper +17.8%
Contains less SodiumSodium -64.6%
~equal in Calcium ~51mg

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.
Dough
Dough
5
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% 4.2% 0% 178% 99% 90% 27% 25% 0% 1.8% 92% 4.4%
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 +1675%
Contains more Vitamin B2Vitamin B2 +374.4%
Contains more Vitamin B3Vitamin B3 +1104.3%
Contains more Vitamin B5Vitamin B5 +164.5%
Contains more FolateFolate +778.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin KVitamin K +118471.4%
Contains more CholineCholine +125%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.099mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dough Chard raw DV% diff.
Vitamin K 0.7µg 830µg 691%
Vitamin B1 0.71mg 0.04mg 56%
Selenium 28.6µg 0.9µg 50%
Vitamin A 0µg 306µg 34%
Vitamin C 0mg 30mg 33%
Vitamin B3 4.817mg 0.4mg 28%
Folate 123µg 14µg 27%
Vitamin B2 0.427mg 0.09mg 26%
Iron 3.91mg 1.8mg 26%
Starch 44.23g 18%
Protein 10.75g 1.8g 18%
Sodium 602mg 213mg 17%
Carbs 51.88g 3.74g 16%
Calories 272kcal 19kcal 13%
Magnesium 32mg 81mg 12%
Vitamin E 0.21mg 1.89mg 11%
Manganese 0.577mg 0.366mg 9%
Phosphorus 105mg 46mg 8%
Potassium 117mg 379mg 8%
Zinc 1.04mg 0.36mg 6%
Vitamin B5 0.455mg 0.172mg 6%
Polyunsaturated fat 0.855g 0.07g 5%
Fats 2.42g 0.2g 3%
Copper 0.152mg 0.179mg 3%
Choline 8mg 18mg 2%
Saturated fat 0.529g 0.03g 2%
Fiber 2.2g 1.6g 2%
Fructose 0.51g 1%
Monounsaturated fat 0.362g 0.04g 1%
Vitamin B6 0.107mg 0.099mg 1%
Net carbs 49.68g 2.14g N/A
Calcium 52mg 51mg 0%
Sugar 4.62g 1.1g N/A
Trans fat 0.005g 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 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 0.788g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dough
Dough
4
11% 2% 52% 33% 2%
Protein: 10.75 g
Fats: 2.42 g
Carbs: 51.88 g
Water: 33 g
Other: 1.95 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 +497.2%
Contains more FatsFats +1110%
Contains more CarbsCarbs +1287.2%
Contains more OtherOther +21.9%
Contains more WaterWater +180.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dough
Dough
2
30% 21% 49%
Saturated fat: Sat. Fat 0.529 g
Monounsaturated fat: Mono. Fat 0.362 g
Polyunsaturated fat: Poly. Fat 0.855 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 +805%
Contains more Poly. FatPolyunsaturated fat +1121.4%
Contains less Sat. FatSaturated fat -94.3%

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. Dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172675/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.