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  6. Dulce de Leche vs. Chard raw

Dulce de Leche vs. Chard raw — In-Depth Nutrition Comparison

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Important differences between dulce de Leche and chard raw

  • Dulce de Leche has more vitamin B2, phosphorus, and calcium; however, chard raw has more vitamin K, vitamin A, vitamin C, iron, copper, and manganese.
  • Chard raw's daily need coverage for vitamin K is 691% more.
  • Dulce de Leche has 151 times more saturated fat than chard raw. Dulce de Leche has 4.534g of saturated fat, while chard raw has 0.03g.

The food varieties used in the comparison are Dulce de Leche and Chard, swiss, raw.

Infographic

Dulce de Leche 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 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
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 +392.2%
Contains more ZincZinc +119.4%
Contains more PhosphorusPhosphorus +319.6%
Contains less SodiumSodium -39.4%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +268.2%
Contains more IronIron +958.8%
Contains more CopperCopper +4375%
Contains more ManganeseManganese +18200%
~equal in Potassium ~379mg

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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin B5Vitamin B5 +385.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +395%
Contains more Vitamin CVitamin C +1053.8%
Contains more Vitamin AVitamin A +313.5%
Contains more Vitamin EVitamin E +845%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B3Vitamin B3 +90.5%
Contains more Vitamin B6Vitamin B6 +518.8%
Contains more Vitamin KVitamin K +63746.2%
Contains more FolateFolate +27.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 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 +280%
Contains more FatsFats +3575%
Contains more CarbsCarbs +1379.9%
Contains more WaterWater +222.7%
~equal in Other ~1.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 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 +5257.5%
Contains more Poly. FatPolyunsaturated fat +435.7%
Contains less Sat. FatSaturated fat -99.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dulce de Leche Chard raw DV% diff.
Vitamin K 1.3µg 830µg 691%
Vitamin C 2.6mg 30mg 30%
Vitamin A 74µg 306µg 26%
Vitamin B2 0.405mg 0.09mg 24%
Phosphorus 193mg 46mg 21%
Iron 0.17mg 1.8mg 20%
Saturated fat 4.534g 0.03g 20%
Calcium 251mg 51mg 20%
Copper 0.004mg 0.179mg 19%
Carbs 55.35g 3.74g 17%
Manganese 0.002mg 0.366mg 16%
Calories 315kcal 19kcal 15%
Magnesium 22mg 81mg 14%
Vitamin B12 0.31µg 0µg 13%
Vitamin B5 0.835mg 0.172mg 13%
Choline 89.1mg 18mg 13%
Fats 7.35g 0.2g 11%
Vitamin E 0.2mg 1.89mg 11%
Protein 6.84g 1.8g 10%
Cholesterol 29mg 0mg 10%
Vitamin B6 0.016mg 0.099mg 6%
Fiber 0g 1.6g 6%
Monounsaturated fat 2.143g 0.04g 5%
Sodium 129mg 213mg 4%
Zinc 0.79mg 0.36mg 4%
Selenium 2.7µg 0.9µg 3%
Vitamin B1 0.016mg 0.04mg 2%
Polyunsaturated fat 0.375g 0.07g 2%
Vitamin D 0.2µg 0µg 1%
Vitamin B3 0.21mg 0.4mg 1%
Potassium 350mg 379mg 1%
Folate 11µg 14µg 1%
Vitamin D 6IU 0IU 1%
Net carbs 55.35g 2.14g N/A
Sugar 49.74g 1.1g N/A
Trans fat 0.364g 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%
Fructose 0.32g 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0.009g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.131g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dulce de Leche 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
23%
Dulce de Leche
185%
Chard raw
Minerals Daily Need Coverage Score
27%
Dulce de Leche
34%
Chard raw

Comparison summary

Which food contains less Sodium?
Dulce de Leche
Dulce de Leche contains less Sodium (difference - 84mg)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 48.64g)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 4.504g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 10)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $2.6)
Which food is richer in minerals?
?
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.
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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.