Pasta vs. Chard raw — In-Depth Nutrition Comparison
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Differences between pasta and chard raw
- Pasta has more vitamin B1 and folate, while chard raw has more vitamin A, vitamin C, magnesium, potassium, copper, and iron.
- Chard raw's daily need coverage for vitamin A is 122% higher.
- Chard raw has a lower glycemic index. The glycemic index of chard raw is 32, while the glycemic index of pasta is 49.
The food types used in this comparison are Pasta, fresh-refrigerated, plain, cooked and Chard, swiss, raw.
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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.
| Contains more ZincZinc | +55.6% |
| Contains more PhosphorusPhosphorus | +37% |
| Contains less SodiumSodium | -97.2% |
| Contains more MagnesiumMagnesium | +350% |
| Contains more CalciumCalcium | +750% |
| Contains more PotassiumPotassium | +1479.2% |
| Contains more IronIron | +57.9% |
| Contains more CopperCopper | +92.5% |
| Contains more ManganeseManganese | +63.4% |
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.
| Contains more Vitamin B1Vitamin B1 | +422.5% |
| Contains more Vitamin B2Vitamin B2 | +66.7% |
| Contains more Vitamin B3Vitamin B3 | +148% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +357.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +5000% |
| Contains more Vitamin B6Vitamin B6 | +191.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 692% | |
| Vitamin C | 0mg | 30mg | 33% |
| Vitamin A | 6µg | 306µg | 33% |
| Magnesium | 18mg | 81mg | 15% |
| Vitamin B1 | 0.209mg | 0.04mg | 14% |
| Folate | 64µg | 14µg | 13% |
| Vitamin E | 1.89mg | 13% | |
| Cholesterol | 33mg | 0mg | 11% |
| Potassium | 24mg | 379mg | 10% |
| Copper | 0.093mg | 0.179mg | 10% |
| Sodium | 6mg | 213mg | 9% |
| Iron | 1.14mg | 1.8mg | 8% |
| Carbs | 24.93g | 3.74g | 7% |
| Protein | 5.15g | 1.8g | 7% |
| Vitamin B12 | 0.14µg | 0µg | 6% |
| Manganese | 0.224mg | 0.366mg | 6% |
| Calories | 131kcal | 19kcal | 6% |
| Fiber | 1.6g | 6% | |
| Vitamin B6 | 0.034mg | 0.099mg | 5% |
| Vitamin B2 | 0.15mg | 0.09mg | 5% |
| Calcium | 6mg | 51mg | 5% |
| Vitamin B3 | 0.992mg | 0.4mg | 4% |
| Choline | 18mg | 3% | |
| Polyunsaturated fat | 0.429g | 0.07g | 2% |
| Zinc | 0.56mg | 0.36mg | 2% |
| Phosphorus | 63mg | 46mg | 2% |
| Selenium | 0.9µg | 2% | |
| Fats | 1.05g | 0.2g | 1% |
| Saturated fat | 0.15g | 0.03g | 1% |
| Net carbs | 24.93g | 2.14g | N/A |
| Sugar | 1.1g | N/A | |
| Vitamin B5 | 0.183mg | 0.172mg | 0% |
| Monounsaturated fat | 0.124g | 0.04g | 0% |
| Tryptophan | 0.065mg | 0.017mg | 0% |
| Threonine | 0.134mg | 0.083mg | 0% |
| Isoleucine | 0.197mg | 0.147mg | 0% |
| Leucine | 0.348mg | 0.13mg | 0% |
| Lysine | 0.097mg | 0.099mg | 0% |
| Methionine | 0.079mg | 0.019mg | 0% |
| Phenylalanine | 0.247mg | 0.11mg | 0% |
| Valine | 0.217mg | 0.11mg | 0% |
| Histidine | 0.103mg | 0.036mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +186.1% |
| Contains more FatsFats | +425% |
| Contains more CarbsCarbs | +566.6% |
| Contains more WaterWater | +35.2% |
| Contains more OtherOther | +416.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +210% |
| Contains more Poly. FatPolyunsaturated fat | +512.9% |
| Contains less Sat. FatSaturated fat | -80% |