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Icing vs. Chard raw — In-Depth Nutrition Comparison

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What are the differences between icing and chard raw?

  • Icing is higher in vitamin B2, yet chard raw is higher in vitamin K, vitamin A, vitamin C, iron, copper, magnesium, manganese, and potassium.
  • Chard raw's daily need coverage for vitamin K is 681% more.
  • Icing has 99 times more saturated fat than chard raw. While icing has 2.974g of saturated fat, chard raw has only 0.03g.
  • The glycemic index of chard raw is lower.

We used Frostings, vanilla, creamy, ready-to-eat and Chard, swiss, raw types in this article.

Infographic

Icing 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.
Icing
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 0.9% 3% 6% 0% 1.9% 7.7% 24% 0% 0.55%
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 less SodiumSodium -13.6%
Contains more MagnesiumMagnesium +8000%
Contains more CalciumCalcium +1600%
Contains more PotassiumPotassium +1014.7%
Contains more IronIron +1025%
Contains more CopperCopper +∞%
Contains more ZincZinc +414.3%
Contains more PhosphorusPhosphorus +155.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +800%

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.
Icing
1
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% 0% 31% 0% 2.5% 70% 4.1% 3.3% 0% 0% 33% 6% 1.3%
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 B2Vitamin B2 +235.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +23.5%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B3Vitamin B3 +81.8%
Contains more Vitamin B5Vitamin B5 +212.7%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +6284.6%
Contains more FolateFolate +75%
Contains more CholineCholine +682.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Icing
2
16% 68% 15%
Protein: 0 g
Fats: 16.23 g
Carbs: 67.89 g
Water: 15.07 g
Other: 0.81 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 +8015%
Contains more CarbsCarbs +1715.2%
Contains more ProteinProtein +∞%
Contains more WaterWater +514.9%
Contains more OtherOther +97.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Icing
2
19% 31% 50%
Saturated fat: Sat. Fat 2.974 g
Monounsaturated fat: Mono. Fat 4.86 g
Polyunsaturated fat: Poly. Fat 7.951 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 +12050%
Contains more Poly. FatPolyunsaturated fat +11258.6%
Contains less Sat. FatSaturated fat -99%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Icing Chard raw DV% diff.
Vitamin K 13µg 830µg 681%
Polyunsaturated fat 7.951g 0.07g 53%
Vitamin A 0µg 306µg 34%
Vitamin C 0mg 30mg 33%
Fats 16.23g 0.2g 25%
Carbs 67.89g 3.74g 21%
Iron 0.16mg 1.8mg 21%
Calories 418kcal 19kcal 20%
Copper 0mg 0.179mg 20%
Magnesium 1mg 81mg 19%
Manganese 0mg 0.366mg 16%
Vitamin B2 0.302mg 0.09mg 16%
Saturated fat 2.974g 0.03g 13%
Monounsaturated fat 4.86g 0.04g 12%
Potassium 34mg 379mg 10%
Vitamin B6 0mg 0.099mg 8%
Fiber 0g 1.6g 6%
Calcium 3mg 51mg 5%
Phosphorus 18mg 46mg 4%
Protein 0g 1.8g 4%
Choline 2.3mg 18mg 3%
Vitamin B1 0.01mg 0.04mg 3%
Zinc 0.07mg 0.36mg 3%
Vitamin B5 0.055mg 0.172mg 2%
Vitamin E 1.53mg 1.89mg 2%
Folate 8µg 14µg 2%
Vitamin B3 0.22mg 0.4mg 1%
Selenium 0.1µg 0.9µg 1%
Sodium 184mg 213mg 1%
Net carbs 67.89g 2.14g N/A
Sugar 63.1g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Icing 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
12%
Icing
185%
Chard raw
Minerals Daily Need Coverage Score
4%
Icing
34%
Chard raw

Comparison summary

Which food contains less Sodium?
Icing
Icing contains less Sodium (difference - 29mg)
Which food is cheaper?
Icing
Icing is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 62g)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 2.944g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Icing - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169620/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.