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Jerky vs. Chard raw — In-Depth Nutrition Comparison

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How are jerky and chard raw different?

  • Jerky is higher in zinc, phosphorus, iron, vitamin B12, and folate; however, chard raw is richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for vitamin K for chard raw is 690% higher.
  • Chard raw has less saturated fat.
  • Jerky has a lower glycemic index (0) than chard raw (32).

Snacks, beef jerky, chopped and formed and Chard, swiss, raw are the varieties used in this article.

Infographic

Jerky 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.
Jerky
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
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 PotassiumPotassium +57.5%
Contains more IronIron +201.1%
Contains more CopperCopper +26.8%
Contains more ZincZinc +2152.8%
Contains more PhosphorusPhosphorus +784.8%
Contains more SeleniumSelenium +1088.9%
Contains more MagnesiumMagnesium +58.8%
Contains more CalciumCalcium +155%
Contains less SodiumSodium -89.8%
Contains more ManganeseManganese +229.7%

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.
Jerky
8
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% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +285%
Contains more Vitamin B2Vitamin B2 +57.8%
Contains more Vitamin B3Vitamin B3 +333%
Contains more Vitamin B6Vitamin B6 +80.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +857.1%
Contains more CholineCholine +506.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +285.7%
Contains more Vitamin KVitamin K +35987%
~equal in Vitamin B5 ~0.172mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jerky
4
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 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 +1744.4%
Contains more FatsFats +12700%
Contains more CarbsCarbs +194.1%
Contains more OtherOther +327.5%
Contains more WaterWater +296.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jerky
2
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 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 +28162.5%
Contains more Poly. FatPolyunsaturated fat +1344.3%
Contains less Sat. FatSaturated 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.
Jerky Chard raw
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Jerky Chard raw DV% diff.
Vitamin K 2.3µg 830µg 690%
Sodium 2081mg 213mg 81%
Zinc 8.11mg 0.36mg 70%
Protein 33.2g 1.8g 63%
Phosphorus 407mg 46mg 52%
Saturated fat 10.85g 0.03g 49%
Iron 5.42mg 1.8mg 45%
Vitamin B12 0.99µg 0µg 41%
Fats 25.6g 0.2g 39%
Vitamin A 0µg 306µg 34%
Vitamin C 0mg 30mg 33%
Folate 134µg 14µg 30%
Monounsaturated fat 11.305g 0.04g 28%
Calories 410kcal 19kcal 20%
Selenium 10.7µg 0.9µg 18%
Choline 109.1mg 18mg 17%
Cholesterol 48mg 0mg 16%
Manganese 0.111mg 0.366mg 11%
Vitamin B1 0.154mg 0.04mg 10%
Vitamin E 0.49mg 1.89mg 9%
Vitamin B3 1.732mg 0.4mg 8%
Magnesium 51mg 81mg 7%
Polyunsaturated fat 1.011g 0.07g 6%
Potassium 597mg 379mg 6%
Vitamin B6 0.179mg 0.099mg 6%
Copper 0.227mg 0.179mg 5%
Vitamin B2 0.142mg 0.09mg 4%
Calcium 20mg 51mg 3%
Vitamin D 0.3µg 0µg 2%
Carbs 11g 3.74g 2%
Vitamin D 11IU 0IU 1%
Fiber 1.8g 1.6g 1%
Net carbs 9.2g 2.14g N/A
Sugar 9g 1.1g N/A
Vitamin B5 0.163mg 0.172mg 0%
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
Jerky 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
35%
Jerky
185%
Chard raw
Minerals Daily Need Coverage Score
111%
Jerky
34%
Chard raw

Comparison summary

Which food is richer in minerals?
Jerky
Jerky is relatively richer in minerals
Which food is lower in glycemic index?
Jerky
Jerky is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 48mg)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 7.9g)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 1868mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 10.82g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $3.6)
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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.