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  6. Hot sauce vs. Chard raw

Hot sauce vs. Chard raw — In-Depth Nutrition Comparison

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A recap on the differences between hot sauce and chard raw

  • Hot sauce is higher in vitamin C, yet chard raw is higher in vitamin K, vitamin A, magnesium, copper, iron, manganese, vitamin E, and potassium.
  • Chard raw covers your daily vitamin K needs 690% more than hot sauce.
  • Hot sauce contains 12 times more sodium than chard raw. While hot sauce contains 2643mg of sodium, chard raw contains only 213mg.

Food varieties used in this article are Sauce, ready-to-serve, pepper or hot and Chard, swiss, raw.

Infographic

Hot sauce 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 3.6% 2.4% 13% 18% 9.3% 3% 4.7% 345% 6.4% 0%
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 MagnesiumMagnesium +1520%
Contains more CalciumCalcium +537.5%
Contains more PotassiumPotassium +163.2%
Contains more IronIron +275%
Contains more CopperCopper +539.3%
Contains more ZincZinc +227.3%
Contains more PhosphorusPhosphorus +318.2%
Contains less SodiumSodium -91.9%
Contains more ManganeseManganese +646.9%
Contains more SeleniumSelenium +∞%

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 249% 2.7% 2.4% 0% 9% 19% 4.8% 6.6% 36% 0% 6% 4.5% 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 CVitamin C +149.3%
Contains more Vitamin B6Vitamin B6 +58.6%
Contains more Vitamin AVitamin A +3725%
Contains more Vitamin EVitamin E +1475%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin B3Vitamin B3 +57.5%
Contains more Vitamin B5Vitamin B5 +56.4%
Contains more Vitamin KVitamin K +34483.3%
Contains more FolateFolate +133.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.09mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hot sauce Chard raw DV% diff.
Vitamin K 2.4µg 830µg 690%
Sodium 2643mg 213mg 106%
Vitamin C 74.8mg 30mg 50%
Vitamin A 8µg 306µg 33%
Magnesium 5mg 81mg 18%
Iron 0.48mg 1.8mg 17%
Copper 0.028mg 0.179mg 17%
Manganese 0.049mg 0.366mg 14%
Vitamin E 0.12mg 1.89mg 12%
Potassium 144mg 379mg 7%
Phosphorus 11mg 46mg 5%
Fiber 0.3g 1.6g 5%
Vitamin B6 0.157mg 0.099mg 4%
Calcium 8mg 51mg 4%
Protein 0.51g 1.8g 3%
Choline 18mg 3%
Zinc 0.11mg 0.36mg 2%
Selenium 0µg 0.9µg 2%
Folate 6µg 14µg 2%
Polyunsaturated fat 0.196g 0.07g 1%
Carbs 1.75g 3.74g 1%
Vitamin B2 0.082mg 0.09mg 1%
Vitamin B3 0.254mg 0.4mg 1%
Vitamin B5 0.11mg 0.172mg 1%
Calories 11kcal 19kcal 0%
Fats 0.37g 0.2g 0%
Net carbs 1.45g 2.14g N/A
Sugar 1.26g 1.1g N/A
Vitamin B1 0.036mg 0.04mg 0%
Saturated fat 0.052g 0.03g 0%
Monounsaturated fat 0.03g 0.04g 0%
Tryptophan 0.007mg 0.017mg 0%
Threonine 0.019mg 0.083mg 0%
Isoleucine 0.017mg 0.147mg 0%
Leucine 0.027mg 0.13mg 0%
Lysine 0.023mg 0.099mg 0%
Methionine 0.006mg 0.019mg 0%
Phenylalanine 0.016mg 0.11mg 0%
Valine 0.022mg 0.11mg 0%
Histidine 0.01mg 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 90% 7%
Protein: 0.51 g
Fats: 0.37 g
Carbs: 1.75 g
Water: 89.98 g
Other: 7.39 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 FatsFats +85%
Contains more OtherOther +361.9%
Contains more ProteinProtein +252.9%
Contains more CarbsCarbs +113.7%
~equal in Water ~92.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 71%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.196 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 Poly. FatPolyunsaturated fat +180%
Contains less Sat. FatSaturated fat -42.3%
Contains more Mono. FatMonounsaturated fat +33.3%

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. Hot sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174527/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.