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Lamb vs. Chard raw — In-Depth Nutrition Comparison

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How are lamb and chard raw different?

  • Lamb is higher in vitamin B12, selenium, vitamin B3, zinc, and phosphorus; however, chard raw is richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for vitamin K for chard raw is 688% higher.
  • Chard raw has less cholesterol.
  • Lamb has a lower glycemic index (0) than chard raw (32).

Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked and Chard, swiss, raw are the varieties used in this article.

Infographic

Lamb 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.
Lamb
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 27% 71% 40% 122% 81% 9.4% 2.9% 144%
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 ZincZinc +1138.9%
Contains more PhosphorusPhosphorus +308.7%
Contains less SodiumSodium -66.2%
Contains more SeleniumSelenium +2833.3%
Contains more MagnesiumMagnesium +252.2%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +22.3%
Contains more CopperCopper +50.4%
Contains more ManganeseManganese +1563.6%
~equal in Iron ~1.8mg

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.
Lamb
9
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% 2.8% 1.5% 25% 58% 125% 40% 30% 319% 12% 14% 51%
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 +150%
Contains more Vitamin B2Vitamin B2 +177.8%
Contains more Vitamin B3Vitamin B3 +1565%
Contains more Vitamin B5Vitamin B5 +283.7%
Contains more Vitamin B6Vitamin B6 +31.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +28.6%
Contains more CholineCholine +420.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1250%
Contains more Vitamin KVitamin K +17943.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb
2
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 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 +1262.2%
Contains more FatsFats +10370%
Contains more CarbsCarbs +∞%
Contains more WaterWater +72.5%
Contains more OtherOther +95.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lamb
2
46% 46% 8%
Saturated fat: Sat. Fat 8.83 g
Monounsaturated fat: Mono. Fat 8.82 g
Polyunsaturated fat: Poly. Fat 1.51 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 +21950%
Contains more Poly. FatPolyunsaturated fat +2057.1%
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.
Lamb Chard raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Lamb Chard raw DV% diff.
Vitamin K 4.6µg 830µg 688%
Vitamin B12 2.55µg 0µg 106%
Selenium 26.4µg 0.9µg 46%
Protein 24.52g 1.8g 45%
Saturated fat 8.83g 0.03g 40%
Vitamin B3 6.66mg 0.4mg 39%
Zinc 4.46mg 0.36mg 37%
Vitamin A 0µg 306µg 34%
Vitamin C 0mg 30mg 33%
Fats 20.94g 0.2g 32%
Cholesterol 97mg 0mg 32%
Monounsaturated fat 8.82g 0.04g 22%
Phosphorus 188mg 46mg 20%
Manganese 0.022mg 0.366mg 15%
Choline 93.7mg 18mg 14%
Calories 294kcal 19kcal 14%
Magnesium 23mg 81mg 14%
Vitamin E 0.14mg 1.89mg 12%
Vitamin B2 0.25mg 0.09mg 12%
Polyunsaturated fat 1.51g 0.07g 10%
Vitamin B5 0.66mg 0.172mg 10%
Copper 0.119mg 0.179mg 7%
Fiber 0g 1.6g 6%
Sodium 72mg 213mg 6%
Vitamin B1 0.1mg 0.04mg 5%
Calcium 17mg 51mg 3%
Potassium 310mg 379mg 2%
Vitamin B6 0.13mg 0.099mg 2%
Carbs 0g 3.74g 1%
Folate 18µg 14µg 1%
Iron 1.88mg 1.8mg 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 0g 2.14g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 1.1g N/A
Tryptophan 0.287mg 0.017mg 0%
Threonine 1.05mg 0.083mg 0%
Isoleucine 1.183mg 0.147mg 0%
Leucine 1.908mg 0.13mg 0%
Lysine 2.166mg 0.099mg 0%
Methionine 0.629mg 0.019mg 0%
Phenylalanine 0.998mg 0.11mg 0%
Valine 1.323mg 0.11mg 0%
Histidine 0.777mg 0.036mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lamb 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
52%
Lamb
185%
Chard raw
Minerals Daily Need Coverage Score
52%
Lamb
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Lamb
Lamb is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Lamb
Lamb contains less Sodium (difference - 141mg)
Which food is lower in glycemic index?
Lamb
Lamb is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Lamb
Lamb is relatively richer in vitamins
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 97mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 8.8g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $1.9)
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.

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. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.