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Pork vs. Chard raw — In-Depth Nutrition Comparison

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How are pork and chard raw different?

  • Pork is higher in selenium, vitamin B1, vitamin B12, vitamin B3, phosphorus, and vitamin B6; however, chard raw is richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for vitamin K for chard raw is 692% higher.
  • Chard raw has less cholesterol.
  • Pork has a lower glycemic index (0) than chard raw (32).

Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Chard, swiss, raw are the varieties used in this article.

Infographic

Pork 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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
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 +11.6%
Contains more ZincZinc +563.9%
Contains more PhosphorusPhosphorus +434.8%
Contains less SodiumSodium -70.9%
Contains more SeleniumSelenium +4933.3%
Contains more MagnesiumMagnesium +189.3%
Contains more CalciumCalcium +168.4%
Contains more IronIron +106.9%
Contains more CopperCopper +145.2%
Contains more ManganeseManganese +3966.7%

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.
Pork
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 2% 0.67% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 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 +2092.5%
Contains more Vitamin B2Vitamin B2 +256.7%
Contains more Vitamin B3Vitamin B3 +1159.3%
Contains more Vitamin B5Vitamin B5 +305.8%
Contains more Vitamin B6Vitamin B6 +368.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +421.7%
Contains more Vitamin CVitamin C +4900%
Contains more Vitamin AVitamin A +15200%
Contains more Vitamin EVitamin E +551.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +180%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 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 +1417.8%
Contains more FatsFats +6860%
Contains more CarbsCarbs +∞%
Contains more WaterWater +60.1%
Contains more OtherOther +79.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
2
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 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 +15375%
Contains more Poly. FatPolyunsaturated fat +1614.3%
Contains less Sat. FatSaturated fat -99.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork 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 Chard raw DV% diff.
Vitamin K 0µg 830µg 692%
Selenium 45.3µg 0.9µg 81%
Vitamin B1 0.877mg 0.04mg 70%
Protein 27.32g 1.8g 51%
Vitamin A 2µg 306µg 34%
Vitamin C 0.6mg 30mg 33%
Vitamin B12 0.7µg 0µg 29%
Vitamin B3 5.037mg 0.4mg 29%
Phosphorus 246mg 46mg 29%
Vitamin B6 0.464mg 0.099mg 28%
Cholesterol 80mg 0mg 27%
Saturated fat 5.23g 0.03g 24%
Fats 13.92g 0.2g 21%
Zinc 2.39mg 0.36mg 18%
Vitamin B2 0.321mg 0.09mg 18%
Manganese 0.009mg 0.366mg 16%
Monounsaturated fat 6.19g 0.04g 15%
Choline 93.9mg 18mg 14%
Magnesium 28mg 81mg 13%
Copper 0.073mg 0.179mg 12%
Iron 0.87mg 1.8mg 12%
Vitamin B5 0.698mg 0.172mg 11%
Calories 242kcal 19kcal 11%
Vitamin E 0.29mg 1.89mg 11%
Polyunsaturated fat 1.2g 0.07g 8%
Vitamin D 1.3µg 0µg 7%
Sodium 62mg 213mg 7%
Vitamin D 53IU 0IU 7%
Fiber 0g 1.6g 6%
Calcium 19mg 51mg 3%
Folate 5µg 14µg 2%
Potassium 423mg 379mg 1%
Carbs 0g 3.74g 1%
Net carbs 0g 2.14g N/A
Sugar 0g 1.1g N/A
Tryptophan 0.338mg 0.017mg 0%
Threonine 1.234mg 0.083mg 0%
Isoleucine 1.26mg 0.147mg 0%
Leucine 2.177mg 0.13mg 0%
Lysine 2.446mg 0.099mg 0%
Methionine 0.712mg 0.019mg 0%
Phenylalanine 1.086mg 0.11mg 0%
Valine 1.473mg 0.11mg 0%
Histidine 1.067mg 0.036mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork 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
54%
Pork
185%
Chard raw
Minerals Daily Need Coverage Score
55%
Pork
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Pork
Pork contains less Sodium (difference - 151mg)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 80mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 5.2g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $0.4)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.