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  6. French toast vs. Chard raw

French toast vs. Chard raw — In-Depth Nutrition Comparison

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What are the main differences between french toast and chard raw?

  • French toast is richer in selenium, vitamin B2, vitamin B1, and vitamin B12, while chard raw is higher in vitamin A, vitamin C, magnesium, and copper.
  • Chard raw's daily need coverage for vitamin A is 112% higher.
  • French toast has a higher glycemic index (67) than chard raw (32).

We used French toast, prepared from recipe, made with low fat (2%) milk and Chard, swiss, raw types in this comparison.

Infographic

French toast 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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
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 +96.1%
Contains more ZincZinc +86.1%
Contains more PhosphorusPhosphorus +154.3%
Contains more SeleniumSelenium +2133.3%
Contains more MagnesiumMagnesium +376.5%
Contains more PotassiumPotassium +182.8%
Contains more CopperCopper +208.6%
Contains less SodiumSodium -55.5%
Contains more ManganeseManganese +94.7%
~equal in Iron ~1.8mg

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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 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 +410%
Contains more Vitamin B2Vitamin B2 +256.7%
Contains more Vitamin B3Vitamin B3 +307%
Contains more Vitamin B5Vitamin B5 +219.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +207.1%
Contains more Vitamin CVitamin C +9900%
Contains more Vitamin AVitamin A +146.8%
Contains more Vitamin B6Vitamin B6 +33.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient French toast Chard raw DV% diff.
Vitamin K 830µg 692%
Cholesterol 116mg 0mg 39%
Selenium 20.1µg 0.9µg 35%
Vitamin C 0.3mg 30mg 33%
Vitamin A 124µg 306µg 20%
Vitamin B2 0.321mg 0.09mg 18%
Polyunsaturated fat 2.594g 0.07g 17%
Fats 10.8g 0.2g 16%
Magnesium 17mg 81mg 15%
Vitamin B1 0.204mg 0.04mg 14%
Copper 0.058mg 0.179mg 13%
Vitamin E 1.89mg 13%
Vitamin B12 0.31µg 0µg 13%
Saturated fat 2.723g 0.03g 12%
Protein 7.7g 1.8g 12%
Sodium 479mg 213mg 12%
Monounsaturated fat 4.524g 0.04g 11%
Calories 229kcal 19kcal 11%
Phosphorus 117mg 46mg 10%
Vitamin B5 0.549mg 0.172mg 8%
Manganese 0.188mg 0.366mg 8%
Vitamin B3 1.628mg 0.4mg 8%
Folate 43µg 14µg 7%
Potassium 134mg 379mg 7%
Carbs 25g 3.74g 7%
Fiber 1.6g 6%
Calcium 100mg 51mg 5%
Choline 18mg 3%
Zinc 0.67mg 0.36mg 3%
Vitamin B6 0.074mg 0.099mg 2%
Iron 1.67mg 1.8mg 2%
Net carbs 25g 2.14g N/A
Sugar 1.1g N/A
Tryptophan 0.094mg 0.017mg 0%
Threonine 0.305mg 0.083mg 0%
Isoleucine 0.375mg 0.147mg 0%
Leucine 0.621mg 0.13mg 0%
Lysine 0.413mg 0.099mg 0%
Methionine 0.188mg 0.019mg 0%
Phenylalanine 0.389mg 0.11mg 0%
Valine 0.419mg 0.11mg 0%
Histidine 0.179mg 0.036mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.01g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 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 +327.8%
Contains more FatsFats +5300%
Contains more CarbsCarbs +568.4%
Contains more OtherOther +12.5%
Contains more WaterWater +69.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 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 +11210%
Contains more Poly. FatPolyunsaturated fat +3605.7%
Contains less Sat. FatSaturated fat -98.9%

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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.