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Meatball vs. Chard raw — In-Depth Nutrition Comparison

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How are meatball and chard raw different?

  • Meatball is higher in vitamin B1, vitamin B12, copper, phosphorus, and folate; however, chard raw is richer in vitamin K, vitamin A, vitamin C, and magnesium.
  • Daily need coverage for vitamin K for chard raw is 692% higher.
  • Chard raw has less sodium.
  • Meatball has a lower glycemic index (0) than chard raw (32).

Meatballs, meatless and Chard, swiss, raw are the varieties used in this article.

Infographic

Meatball 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 13% 7.5% 16% 81% 235% 49% 147% 72% 0% 4.4%
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 IronIron +20%
Contains more CopperCopper +294.4%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +647.8%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +104%
Contains more PotassiumPotassium +110.6%
Contains less SodiumSodium -61.3%
Contains more SeleniumSelenium +12.5%

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% 0% 35% 0% 235% 49% 47% 30% 46% 188% 0% 59% 48%
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 +2245%
Contains more Vitamin B2Vitamin B2 +136.7%
Contains more Vitamin B3Vitamin B3 +525%
Contains more Vitamin B5Vitamin B5 +190.7%
Contains more Vitamin B6Vitamin B6 +102%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +457.1%
Contains more CholineCholine +391.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin E ~1.89mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 9% 8% 58% 4%
Protein: 21 g
Fats: 9 g
Carbs: 8 g
Water: 58 g
Other: 4 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 +1066.7%
Contains more FatsFats +4400%
Contains more CarbsCarbs +113.9%
Contains more OtherOther +150%
Contains more WaterWater +59.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 56%
Saturated fat: Sat. Fat 1.425 g
Monounsaturated fat: Mono. Fat 2.188 g
Polyunsaturated fat: Poly. Fat 4.666 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 +5370%
Contains more Poly. FatPolyunsaturated fat +6565.7%
Contains less Sat. FatSaturated fat -97.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Meatball Chard raw DV% diff.
Vitamin K 0µg 830µg 692%
Vitamin B1 0.938mg 0.04mg 75%
Vitamin B12 1.5µg 0µg 63%
Copper 0.706mg 0.179mg 59%
Phosphorus 344mg 46mg 43%
Protein 21g 1.8g 38%
Vitamin A 0µg 306µg 34%
Vitamin C 0mg 30mg 33%
Polyunsaturated fat 4.666g 0.07g 31%
Folate 78µg 14µg 16%
Manganese 0.366mg 16%
Magnesium 18mg 81mg 15%
Sodium 550mg 213mg 15%
Fats 9g 0.2g 14%
Choline 88.4mg 18mg 13%
Vitamin B3 2.5mg 0.4mg 13%
Zinc 1.8mg 0.36mg 13%
Fiber 4.6g 1.6g 12%
Vitamin B2 0.213mg 0.09mg 9%
Calories 197kcal 19kcal 9%
Vitamin B6 0.2mg 0.099mg 8%
Vitamin B5 0.5mg 0.172mg 7%
Potassium 180mg 379mg 6%
Saturated fat 1.425g 0.03g 6%
Monounsaturated fat 2.188g 0.04g 5%
Iron 2.16mg 1.8mg 5%
Calcium 25mg 51mg 3%
Carbs 8g 3.74g 1%
Vitamin E 1.73mg 1.89mg 1%
Net carbs 3.4g 2.14g N/A
Sugar 1.25g 1.1g N/A
Selenium 0.8µg 0.9µg 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
Meatball 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
57%
Meatball
185%
Chard raw
Minerals Daily Need Coverage Score
63%
Meatball
34%
Chard raw

Comparison summary

Which food is lower in glycemic index?
Meatball
Meatball is lower in glycemic index (difference - 32)
Which food is cheaper?
Meatball
Meatball is cheaper (difference - $0.4)
Which food is richer in vitamins?
Meatball
Meatball is relatively richer in vitamins
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 0.15g)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 337mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 1.395g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Meatball - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169067/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.