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  6. Pork Meat vs. Chard raw

Pork Meat vs. Chard raw — In-Depth Nutrition Comparison

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How are Pork Meat and Chard raw different?

  • Pork Meat is richer in Vitamin B1, Selenium, Vitamin B6, Vitamin B3, Phosphorus, and Vitamin B12, while Chard raw is higher in Vitamin K, Vitamin A RAE, and Vitamin C.
  • Chard raw covers your daily need of Vitamin K 692% more than Pork Meat.

Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted and Chard, swiss, raw types were used in this article.

Infographic

Pork Meat 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.
Pork Meat
Pork Meat
5
:
5
Chard raw
Chard raw
Contains more Phosphorus +480.4%
Contains more Potassium +11.1%
Contains less Sodium -73.2%
Contains more Zinc +572.2%
Contains more Selenium +4144.4%
Contains more Calcium +750%
Contains more Iron +56.5%
Contains more Magnesium +179.3%
Contains more Copper +61.3%
Contains more Manganese +2715.4%
Equal in Potassium - 379
Pork Meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 44% 21% 115% 38% 8% 66% 37% 2% 209%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains more Phosphorus +480.4%
Contains more Potassium +11.1%
Contains less Sodium -73.2%
Contains more Zinc +572.2%
Contains more Selenium +4144.4%
Contains more Calcium +750%
Contains more Iron +56.5%
Contains more Magnesium +179.3%
Contains more Copper +61.3%
Contains more Manganese +2715.4%
Equal in Potassium - 379

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.
Pork Meat
Pork Meat
7
:
5
Chard raw
Chard raw
Contains more Vitamin D +∞%
Contains more Vitamin B1 +2275%
Contains more Vitamin B2 +330%
Contains more Vitamin B3 +1758%
Contains more Vitamin B5 +488.4%
Contains more Vitamin B6 +646.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +2262.5%
Contains more Vitamin C +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Pork Meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 6% 0% 238% 90% 140% 61% 171% 0% 72% 0%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +2275%
Contains more Vitamin B2 +330%
Contains more Vitamin B3 +1758%
Contains more Vitamin B5 +488.4%
Contains more Vitamin B6 +646.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +2262.5%
Contains more Vitamin C +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork Meat
Pork Meat
2
:
3
Chard raw
Chard raw
Contains more Protein +1353.9%
Contains more Fats +1655%
Contains more Carbs +∞%
Contains more Water +33.4%
Contains more Other +83.9%
Pork Meat
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Chard raw
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 Protein +1353.9%
Contains more Fats +1655%
Contains more Carbs +∞%
Contains more Water +33.4%
Contains more Other +83.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork Meat
Pork Meat
2
:
1
Chard raw
Chard raw
Contains more Monounsaturated Fat +3235%
Contains more Polyunsaturated fat +622.9%
Contains less Saturated Fat -97.5%
Pork Meat
39% 44% 17%
Saturated Fat: 1.198 g
Monounsaturated Fat: 1.334 g
Polyunsaturated fat: 0.506 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains more Monounsaturated Fat +3235%
Contains more Polyunsaturated fat +622.9%
Contains less Saturated Fat -97.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork Meat Chard raw Opinion
Net carbs 0g 2.14g Chard raw
Protein 26.17g 1.8g Pork Meat
Fats 3.51g 0.2g Pork Meat
Carbs 0g 3.74g Chard raw
Calories 143kcal 19kcal Pork Meat
Sugar 0g 1.1g Pork Meat
Fiber 0g 1.6g Chard raw
Calcium 6mg 51mg Chard raw
Iron 1.15mg 1.8mg Chard raw
Magnesium 29mg 81mg Chard raw
Phosphorus 267mg 46mg Pork Meat
Potassium 421mg 379mg Pork Meat
Sodium 57mg 213mg Pork Meat
Zinc 2.42mg 0.36mg Pork Meat
Copper 0.111mg 0.179mg Chard raw
Manganese 0.013mg 0.366mg Chard raw
Selenium 38.2µg 0.9µg Pork Meat
Vitamin A 0IU 6116IU Chard raw
Vitamin A RAE 0µg 306µg Chard raw
Vitamin E 0.08mg 1.89mg Chard raw
Vitamin D 10IU 0IU Pork Meat
Vitamin D 0.2µg 0µg Pork Meat
Vitamin C 0mg 30mg Chard raw
Vitamin B1 0.95mg 0.04mg Pork Meat
Vitamin B2 0.387mg 0.09mg Pork Meat
Vitamin B3 7.432mg 0.4mg Pork Meat
Vitamin B5 1.012mg 0.172mg Pork Meat
Vitamin B6 0.739mg 0.099mg Pork Meat
Folate 0µg 14µg Chard raw
Vitamin B12 0.57µg 0µg Pork Meat
Vitamin K 0µg 830µg Chard raw
Tryptophan 0.275mg 0.017mg Pork Meat
Threonine 1.175mg 0.083mg Pork Meat
Isoleucine 1.288mg 0.147mg Pork Meat
Leucine 2.229mg 0.13mg Pork Meat
Lysine 2.427mg 0.099mg Pork Meat
Methionine 0.721mg 0.019mg Pork Meat
Phenylalanine 1.1mg 0.11mg Pork Meat
Valine 1.367mg 0.11mg Pork Meat
Histidine 1.13mg 0.036mg Pork Meat
Cholesterol 73mg 0mg Chard raw
Trans Fat 0.033g 0g Chard raw
Saturated Fat 1.198g 0.03g Chard raw
Monounsaturated Fat 1.334g 0.04g Pork Meat
Polyunsaturated fat 0.506g 0.07g Pork Meat
Omega-6 - Eicosadienoic acid 0.013g Pork Meat
Omega-6 - Linoleic acid 0.411g Pork Meat
Omega-3 - ALA 0.013g Pork Meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Meat Chard raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
65%
Pork Meat
222%
Chard raw
Minerals Daily Need Coverage Score
54%
Pork Meat
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Pork Meat
Pork Meat is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Pork Meat
Pork Meat contains less Sodium (difference - 156mg)
Which food is lower in glycemic index?
Pork Meat
Pork Meat is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 73mg)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 1.168g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $0.1)
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.
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. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.