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  6. Fast food vs. Chard raw

Fast food vs. Chard raw — In-Depth Nutrition Comparison

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The main differences between fast food and chard raw

  • Fast food is richer in vitamin B12, selenium, vitamin B3, vitamin B1, vitamin B2, and zinc, yet chard raw is richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for vitamin K for chard raw is 688% higher.
  • Chard raw contains less saturated fat.
  • Chard raw has a lower glycemic index than fast food.

Food types used in this article are Fast foods, hamburger; single, regular patty; plain and Chard, swiss, raw.

Infographic

Fast food 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 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
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 +21.6%
Contains more IronIron +70%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +191.3%
Contains more SeleniumSelenium +2155.6%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +92.4%
Contains more CopperCopper +47.9%
Contains less SodiumSodium -35.6%
~equal in Manganese ~0.366mg

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% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
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 B1Vitamin B1 +692.5%
Contains more Vitamin B2Vitamin B2 +303.3%
Contains more Vitamin B3Vitamin B3 +1304.3%
Contains more Vitamin B5Vitamin B5 +208.1%
Contains more Vitamin B6Vitamin B6 +114.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +471.4%
Contains more CholineCholine +91.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3300%
Contains more Vitamin EVitamin E +397.4%
Contains more Vitamin KVitamin K +16838.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 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 +817.8%
Contains more FatsFats +5905%
Contains more CarbsCarbs +742.2%
Contains more WaterWater +141%
~equal in Other ~1.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 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 +11987.5%
Contains more Poly. FatPolyunsaturated fat +2300%
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.
Fast food Chard raw
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Fast food Chard raw DV% diff.
Vitamin K 4.9µg 830µg 688%
Vitamin B12 0.89µg 0µg 37%
Selenium 20.3µg 0.9µg 35%
Vitamin C 0mg 30mg 33%
Vitamin B3 5.617mg 0.4mg 33%
Vitamin A 9µg 306µg 33%
Protein 16.52g 1.8g 29%
Vitamin B1 0.317mg 0.04mg 23%
Vitamin B2 0.363mg 0.09mg 21%
Saturated fat 4.493g 0.03g 20%
Zinc 2.52mg 0.36mg 20%
Fats 12.01g 0.2g 18%
Folate 80µg 14µg 17%
Iron 3.06mg 1.8mg 16%
Calories 297kcal 19kcal 14%
Phosphorus 134mg 46mg 13%
Magnesium 27mg 81mg 13%
Monounsaturated fat 4.835g 0.04g 12%
Polyunsaturated fat 1.68g 0.07g 11%
Cholesterol 33mg 0mg 11%
Vitamin E 0.38mg 1.89mg 10%
Vitamin B6 0.212mg 0.099mg 9%
Starch 22.87g 9%
Carbs 31.5g 3.74g 9%
Vitamin B5 0.53mg 0.172mg 7%
Copper 0.121mg 0.179mg 6%
Sodium 331mg 213mg 5%
Potassium 197mg 379mg 5%
Fructose 2.27g 3%
Choline 34.4mg 18mg 3%
Calcium 62mg 51mg 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 29.8g 2.14g N/A
Vitamin D 2IU 0IU 0%
Sugar 4.88g 1.1g N/A
Fiber 1.7g 1.6g 0%
Manganese 0.357mg 0.366mg 0%
Trans fat 0.514g 0g N/A
Tryptophan 0.144mg 0.017mg 0%
Threonine 0.46mg 0.083mg 0%
Isoleucine 0.642mg 0.147mg 0%
Leucine 1.13mg 0.13mg 0%
Lysine 0.785mg 0.099mg 0%
Methionine 0.306mg 0.019mg 0%
Phenylalanine 0.67mg 0.11mg 0%
Valine 0.728mg 0.11mg 0%
Histidine 0.402mg 0.036mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.121g N/A
Omega-3 - DPA 0.009g 0g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.391g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fast food 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
43%
Fast food
185%
Chard raw
Minerals Daily Need Coverage Score
54%
Fast food
34%
Chard raw

Comparison summary

Which food is cheaper?
Fast food
Fast food is cheaper (difference - $0.4)
Which food is richer in vitamins?
Fast food
Fast food is relatively richer in vitamins
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 33mg)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 3.78g)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 118mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 4.463g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 34)
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.

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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.