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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
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
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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%

Comparison summary table

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

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dough 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
40%
Dough
185%
Chard raw
Minerals Daily Need Coverage Score
63%
Dough
34%
Chard raw

Comparison summary

Which food is richer in minerals?
Dough
Dough is relatively richer in minerals
Which food is cheaper?
Dough
Dough is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 3.52g)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 389mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.499g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 38)
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. 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.