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  6. Gratin vs. Chard

Gratin vs. Chard — In-Depth Nutrition Comparison

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Differences between Gratin and Chard

  • Gratin has more Phosphorus, and Vitamin B6, while Chard has more Vitamin A RAE, Iron, Magnesium, Vitamin C, and Manganese.
  • Chard's daily need coverage for Vitamin A RAE is 27% higher.

The food types used in this comparison are Potatoes, au gratin, home-prepared from recipe using butter and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Gratin vs Chard 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.
Gratin
Gratin
4
:
6
Chard
Chard
Contains more Calcium +105.2%
Contains more Phosphorus +242.4%
Contains more Zinc +109.1%
Contains more Selenium +200%
Contains more Iron +253.1%
Contains more Magnesium +330%
Contains more Potassium +38.6%
Contains less Sodium -58.7%
Contains more Manganese +107.5%
Equal in Copper - 0.163
Gratin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 24% 15% 49% 35% 57% 19% 54% 22% 15%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Calcium +105.2%
Contains more Phosphorus +242.4%
Contains more Zinc +109.1%
Contains more Selenium +200%
Contains more Iron +253.1%
Contains more Magnesium +330%
Contains more Potassium +38.6%
Contains less Sodium -58.7%
Contains more Manganese +107.5%
Equal in Copper - 0.163

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.
Gratin
Gratin
6
:
4
Chard
Chard
Contains more Vitamin B1 +88.2%
Contains more Vitamin B2 +34.9%
Contains more Vitamin B3 +175.8%
Contains more Vitamin B5 +137.4%
Contains more Vitamin B6 +104.7%
Contains more Folate +22.2%
Contains more Vitamin A +2219.7%
Contains more Vitamin C +81.8%
Gratin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Contains more Vitamin B1 +88.2%
Contains more Vitamin B2 +34.9%
Contains more Vitamin B3 +175.8%
Contains more Vitamin B5 +137.4%
Contains more Vitamin B6 +104.7%
Contains more Folate +22.2%
Contains more Vitamin A +2219.7%
Contains more Vitamin C +81.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gratin
Gratin
4
:
1
Chard
Chard
Contains more Protein +169.1%
Contains more Fats +9387.5%
Contains more Carbs +172.9%
Contains more Other +65.1%
Contains more Water +25.2%
Gratin
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more Protein +169.1%
Contains more Fats +9387.5%
Contains more Carbs +172.9%
Contains more Other +65.1%
Contains more Water +25.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gratin
Gratin
2
:
1
Chard
Chard
Contains more Monounsaturated Fat +13331.3%
Contains more Polyunsaturated fat +885.7%
Contains less Saturated Fat -99.7%
Gratin
66% 30% 4%
Saturated Fat: 4.733 g
Monounsaturated Fat: 2.149 g
Polyunsaturated fat: 0.276 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Monounsaturated Fat +13331.3%
Contains more Polyunsaturated fat +885.7%
Contains less Saturated Fat -99.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Gratin Chard Opinion
Net carbs 9.47g 2.03g Gratin
Protein 5.06g 1.88g Gratin
Fats 7.59g 0.08g Gratin
Carbs 11.27g 4.13g Gratin
Calories 132kcal 20kcal Gratin
Sugar 1.1g Gratin
Fiber 1.8g 2.1g Chard
Calcium 119mg 58mg Gratin
Iron 0.64mg 2.26mg Chard
Magnesium 20mg 86mg Chard
Phosphorus 113mg 33mg Gratin
Potassium 396mg 549mg Chard
Sodium 433mg 179mg Chard
Zinc 0.69mg 0.33mg Gratin
Copper 0.16mg 0.163mg Chard
Manganese 0.161mg 0.334mg Chard
Selenium 2.7µg 0.9µg Gratin
Vitamin A 264IU 6124IU Chard
Vitamin A RAE 64µg 306µg Chard
Vitamin E 1.89mg Chard
Vitamin C 9.9mg 18mg Chard
Vitamin B1 0.064mg 0.034mg Gratin
Vitamin B2 0.116mg 0.086mg Gratin
Vitamin B3 0.993mg 0.36mg Gratin
Vitamin B5 0.387mg 0.163mg Gratin
Vitamin B6 0.174mg 0.085mg Gratin
Folate 11µg 9µg Gratin
Vitamin K 327.3µg Chard
Tryptophan 0.07mg 0.018mg Gratin
Threonine 0.192mg 0.086mg Gratin
Isoleucine 0.284mg 0.154mg Gratin
Leucine 0.443mg 0.135mg Gratin
Lysine 0.381mg 0.103mg Gratin
Methionine 0.117mg 0.02mg Gratin
Phenylalanine 0.254mg 0.114mg Gratin
Valine 0.325mg 0.114mg Gratin
Histidine 0.151mg 0.038mg Gratin
Cholesterol 23mg 0mg Chard
Saturated Fat 4.733g 0.012g Chard
Monounsaturated Fat 2.149g 0.016g Gratin
Polyunsaturated fat 0.276g 0.028g Gratin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gratin Chard
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
15%
Gratin
113%
Chard
Minerals Daily Need Coverage Score
32%
Gratin
36%
Chard

Comparison summary

Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 1.1g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Chard
Chard contains less Sodium (difference - 254mg)
Which food is lower in Cholesterol?
Chard
Chard is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 4.721g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.