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  6. Ice cream sandwich vs. Chard raw

Ice cream sandwich vs. Chard raw — In-Depth Nutrition Comparison

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A recap on differences between ice cream sandwich and chard raw

  • Ice cream sandwich is higher in copper and vitamin B3, yet chard raw is higher in vitamin K, vitamin A, vitamin C, iron, magnesium, vitamin E, and potassium.
  • Chard raw covers your daily vitamin K needs 691% more than ice cream sandwich.
  • Ice cream sandwich contains 77 times more saturated fat than chard raw. While ice cream sandwich contains 2.317g of saturated fat, chard raw contains only 0.03g.
  • The glycemic index of chard raw is lower.

Food varieties used in this article are Ice cream sandwich and Chard, swiss, raw.

Infographic

Ice cream sandwich 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 21% 26% 10% 9.8% 85% 16% 31% 17% 50% 17%
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 +68.6%
Contains more CopperCopper +41.9%
Contains more ZincZinc +66.7%
Contains more PhosphorusPhosphorus +56.5%
Contains less SodiumSodium -39.4%
Contains more SeleniumSelenium +244.4%
Contains more MagnesiumMagnesium +179.3%
Contains more PotassiumPotassium +229.6%
Contains more IronIron +592.3%
~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% 29% 8% 0% 28% 34% 29% 13% 6.5% 6.3% 3.3% 26% 4.4%
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 +177.5%
Contains more Vitamin B2Vitamin B2 +62.2%
Contains more Vitamin B3Vitamin B3 +291.5%
Contains more Vitamin B5Vitamin B5 +21.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +142.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +255.8%
Contains more Vitamin EVitamin E +372.5%
Contains more Vitamin B6Vitamin B6 +253.6%
Contains more Vitamin KVitamin K +63746.2%
Contains more CholineCholine +125%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ice cream sandwich Chard raw DV% diff.
Vitamin K 1.3µg 830µg 691%
Vitamin C 0mg 30mg 33%
Vitamin A 86µg 306µg 24%
Iron 0.26mg 1.8mg 19%
Polyunsaturated fat 2.272g 0.07g 15%
Fats 8.57g 0.2g 13%
Magnesium 29mg 81mg 12%
Calories 237kcal 19kcal 11%
Carbs 37.14g 3.74g 11%
Saturated fat 2.317g 0.03g 10%
Vitamin E 0.4mg 1.89mg 10%
Potassium 115mg 379mg 8%
Copper 0.254mg 0.179mg 8%
Monounsaturated fat 2.661g 0.04g 7%
Cholesterol 21mg 0mg 7%
Vitamin B3 1.566mg 0.4mg 7%
Vitamin B1 0.111mg 0.04mg 6%
Fiber 0g 1.6g 6%
Folate 34µg 14µg 5%
Vitamin B6 0.028mg 0.099mg 5%
Protein 4.29g 1.8g 5%
Vitamin B2 0.146mg 0.09mg 4%
Selenium 3.1µg 0.9µg 4%
Sodium 129mg 213mg 4%
Phosphorus 72mg 46mg 4%
Calcium 86mg 51mg 4%
Vitamin B12 0.05µg 0µg 2%
Zinc 0.6mg 0.36mg 2%
Choline 8mg 18mg 2%
Caffeine 4mg 0mg 1%
Vitamin B5 0.209mg 0.172mg 1%
Manganese 0.381mg 0.366mg 1%
Net carbs 37.14g 2.14g N/A
Sugar 18.57g 1.1g 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%
Omega-3 - EPA 0.002g 0g N/A
Omega-3 - DHA 0.001g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 9% 37% 49%
Protein: 4.29 g
Fats: 8.57 g
Carbs: 37.14 g
Water: 48.9 g
Other: 1.1 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 +138.3%
Contains more FatsFats +4185%
Contains more CarbsCarbs +893%
Contains more WaterWater +89.5%
Contains more OtherOther +45.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 37% 31%
Saturated fat: Sat. Fat 2.317 g
Monounsaturated fat: Mono. Fat 2.661 g
Polyunsaturated fat: Poly. Fat 2.272 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 +6552.5%
Contains more Poly. FatPolyunsaturated fat +3145.7%
Contains less Sat. FatSaturated fat -98.7%

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. Ice cream sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172226/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.